When the next meal is eaten and provides the complimentary amino acids, then the body has all of the building blocks necessary to make important proteins like muscles, tissues, hormones and antibodies. There are two types of iron. Non-heme iron is the type of iron found in plant foods. It is not absorbed as well as heme iron, which is the type of iron found in meats. Absorption of non-heme iron in plant foods can be enhanced by eating a vitamin C rich food at the same meal.
Vegetarian diets can provide adequate iron if the proper foods are eaten.
A vegetarian diet can provide all of the vitamins and minerals, as well as calories and protein that are needed by the body. The key to a healthy vegetarian diet requires careful planning to assure balance and nutritional adequacy. The following chart lists nutrients that are more likely to be at risk, why the nutrient is needed, and vegetarian food sources to choose. Nutrient Purpose Vegetarian Food Sources Iron Used in red blood cells to deliver oxygen throughout body. Fish and poultry are great sources of iron.