Dieters who lose weight too quickly, those who undergo bariatric surgery, or those who cut red meat out of their diets to reduce calories and fat may be at risk for an iron deficiency. Oddly enough, obesity may lead to iron deficiency, but so can weight loss. Your best protection against iron deficiency is to eat a wide variety of healthy foods and maintain a normal weight for your height. If you’re a vegetarian, you need to consume more iron in your diet than a non-vegetarian would because iron from plant sources is not as readily absorbed by your body. Fortunately, most vegetarians shouldn’t have a problem eating plenty of iron, unless they’re the sort of vegetarian who lives on French fries and onion rings. Check out these much healthier plant-based sources of iron.
Bran Flakes (1 cup contains 8.1 mg)
Soybeans (1 cup of cooked soybeans contains 8.8 mg)
Lentils (1 cup of cooked lentils has 6.6 mg)
Quinoa (1 cup of cooked quinoa has 6.3 mg)
Brussels Sprouts (1 cup of cooked Brussels sprouts has 1.9 mg)
Swiss Chard (1 cup of cooked chard has 4 mg)
Tempeh (1 cup has 4.8 mg)