What foods could help meet the iron needs of vegetarians who consume dairy?

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1246415

2026-02-24 00:30

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For a vegetarian who consumes dairy, iron loss (from not consuming meat) can be made up or replaced with

Fortified dairy (milk, yogurt, cheese)

Whole grains (particularly fortified cereals)

Beans Nuts Legumes

Dark leafy greens

If necessary, a supplement is also a good thing to take to ensure that you are getting all the necessary nutrients.

Greens like spinach, legumes, dairy products are rich in iron and are enough to meet the nutrition requirements. Adequate vitamin C should also be consumed for good absorption of Iron.
Oatmeal, raisins and Prunes, cooked spinach (ideally eaten with vitamin C/citric acid to facilitate absorption), sunflower seeds, beans. There are vegetarian iron supplements, as well.

See the list at the related link below.

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