Vegetarians can meet iron needs by pairing non-heme iron sources like beans, tofu, and leafy greens with vitamin C-rich foods to improve absorption, according to nutritionist Dominique Ludwig. Women aged 19-49 should aim for 14.8mg of iron daily through layered meals combining items like lentils, cashews, seeds, and broccoli.
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Vegetarians can meet iron needs by pairing non-heme iron sources like beans, tofu, and leafy greens with vitamin C-rich foods to improve absorption, according to nutritionist Dominique Ludwig. Women aged 19-49 should aim for 14.8mg of iron daily through layered meals combining items like lentils, cashews, seeds, and broccoli.