030ece30_Vegetarian_Diets___MyNetDiary__Notes
[Nutrient] Iron [Notes] 
This is the most common nutrient deficiency in the world, regardless of diet type. Highly absorbable “heme” iron is found in animals, especially liver, oysters, red meat, and clams. When these foods are excluded from the diet, it is very important to choose a variety of good plant sources of iron (“non-heme” iron) such as legumes (especially edamame, lentils, and kidney beans), fortified grains and cereals, and nuts/seed (especially pumpkin and sesame seeds). Cook these iron-rich foods with vitamin C- rich and/or acidic fruits and veggies to help improve iron absorption. As well, cooking in a cast iron skillet (especially with acidic fruits or veggies) will increase the iron content of dishes. Note that green leafy veggies contain oxalates which greatly inhibit iron absorption so are not considered the best plant sources of iron in a vegan’s diet.
Vegetarian Diets | MyNetDiary
Notes