Iron Intake Calculator for Vegetarians
| Food | Iron (mg/100g) |
|---|---|
| Spinach | 2.7 |
| Lentils | 6.6 |
| Tofu | 5.4 |
| Chickpeas | 6.2 |
| Pumpkin Seeds | 8.1 |
Here’s a comprehensive table about iron intake for vegetarians, including sources of iron, tips to increase absorption, daily requirements, and more:
| Category | Details |
|---|---|
| Iron Types | – Non-heme iron (plant-based) |
| Daily Requirements | – Adult Men: 8 mg/day – Adult Women (19-50): 18 mg/day – Pregnant Women: 27 mg/day |
| Iron-Rich Foods | – Legumes: Lentils (6.6 mg/1 cup cooked), Chickpeas (4.7 mg/1 cup cooked) – Tofu: 3.4 mg/½ cup – Seeds: Pumpkin seeds (2.5 mg/28g) – Grains: Quinoa (2.8 mg/1 cup cooked), Oats (3.4 mg/100g) – Vegetables: Spinach (6.4 mg/1 cup cooked), Kale (1 mg/1 cup cooked) – Nuts: Almonds (1.05 mg/28g) – Dried Fruits: Apricots (2.1 mg/½ cup), Raisins (1.3 mg/½ cup) |
| Iron Absorption Enhancers | – Vitamin C-rich foods: Citrus fruits, bell peppers, broccoli, strawberries – Cooking with cast iron pans (can add iron to food) |
| Iron Absorption Inhibitors | – Phytates (in legumes, whole grains) – Calcium-rich foods (dairy or supplements) – Polyphenols (in tea, coffee, and red wine) – Oxalates (in spinach, swiss chard) |
| Supplements | – Iron supplements (e.g., ferrous sulfate) may be necessary if diet alone is insufficient |
| Symptoms of Deficiency | – Fatigue, weakness, dizziness, shortness of breath, brittle nails, pale skin, headaches |
| Tips for Vegetarians | – Pair iron-rich foods with vitamin C to improve absorption – Avoid drinking tea or coffee with meals – Soak or sprout grains and legumes to reduce phytates |
This table covers essential information for maintaining adequate iron levels in a vegetarian diet.