Food

These 7 Nutrients Are Non-Negotiable for Vegetarians

What you need to know to maintain a healthy mind and body while on a plant-based diet.

by Julia Stier | COMMENT

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Iron Here's the secret about iron: According to the National Institutes of Health, "Vegetarians who do not eat meat, poultry, or seafood need almost twice as much iron as listed in the table because the body doesn't absorb nonheme iron in plant foods as well as heme iron in animal foods." That's a lot of spinach (hint, hint — a great source of iron)!

Samantha Cassetty RD, spokeswoman for OMG! Nutrition, says, "The simplest way to increase iron absorption from plant-based foods is to include a source of vitamin C with meals." An additional little trick she shares is "to use a cast iron skillet when cooking meals since this will transfer some of the iron to your foods." Considine adds that "lentils, soy beans, pumpkin seeds and a variety of greens" are all great sources of iron.

At any rate, it's important to keep your iron levels up, since low iron can lead to anemia. Symptoms of this condition include a weakened immune system, lack of energy, and trouble concentrating.

Image via Katrin Ray ShumakovGetty

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