Iron consumption

Blood Builder Herbal Iron Extract

Iron is an important component of the hemoglobin in the red blood cells that transports oxygen to all parts of the body and its cells.Therefore iron rich food should be included in your vegetarian meals.

Lack of it can cause anemia. Moderate deficiency of iron cause fatigue, difficulties in concentration and memory and even a decline in learning ability in children. In difficult situations there might be headaches, sleep disorders, poor appetite and greater tendency to morbidity due to diminished immune system.

Iron is consumed from two food sources: iron from animal products which is characterized by good absorption, and iron from plants (inorganic) which absorption is less efficient.

The whole meal mix or ingredients also affect the efficacy of iron absorption. Vitamin C intake helps in absorbing iron from plant and therefore should be integrated in your meal (pepper, tomato, green leafy vegetables, citrus)

It is quite important to avoid of drinking tea or coke in order to avoid interference with iron absorption.

Fortified cereals, legumes, green leafy vegetables and dried fruits are recommended as iron rich food for vegetarians.

Recommended Dietary Allowances (RDAs) for Iron in mg:

Age	Male	Female
up to 6 months	0.27
up to 12 months	11	11
up to 3 years	7	7
up to 8 years	10	10
up to 13 years	8	8
up to 18 years	11	15
up to 50 years	8	18
over 51	8	8

Vegetarian food sources of Iron:

Resource	Mg per serving	% Daily Value
Fortified breakfast cereals	as specified on the outer packaging
Oatmeal, instant, fortified, prepared with water, 1 cup	10	60
Soybeans, mature, boiled, 1 cup	8.8	50
Lentils, boiled, 1 cup	6.6	35
Kidney beans, boiled, 1 cup	5.2	25
Lima/Navy beans, boiled 1 cup	4.5	25
Blach/Pinto beans, boiled 1 cup	3.6	20
Tofu, raw, firm, ½ cup	3.4	20
Spinach, boiled, drained, ½ cup	3.2	20
Spinach, canned, drained solids ½ cup	2.5	10
Spinach, frozen, chopped, boiled ½ cup	1.9	10
Whole wheat bread, 1 slice	0.9	6

* 1 cup = 8 oz

So, being a vegetarian it is either you consume Iron rich food or take some dietary supplements.

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Iron Protein Plus 300 mg, 100 capsules