Q. I'm looking for foods that are high in iron, as I'm planning to become a vegetarian. Nutrition Data lists three types of spinach: Malabar, New Zealand, and just spinach. The last one is highest in iron, but I don't know if it's the variety I get at the store. Please help.
A. Great question! You see such a difference in iron content because only one of these three vegetables is truly spinach! Malabar and New Zealand "spinach" are botanically unrelated plants thrive in places (or seasons) that are too hot for true spinach to grow well. (Spinach goes to seed very quickly in hot weather.)
Both Malabar and New Zealand spinach plants produce leaves that are similar to real spinach and can be prepared the same way. But, as you've discovered, the nutritional profile is quite different! True spinach is much higher in iron, as well as vitamin A, vitamin K, and folate. I'm pretty sure that spinach is what you're getting at the grocery store.
The special challenges of a vegetarian diet
You're wise to be thinking about sources of iron. Strict vegans, if they're not paying attention, can easily become deficient in iron and B12, two nutrients that we get primarily from animal products. Although spinach contains a lot of iron, it also contains oxalic acid, which blocks the absorption of iron (and calcium). Combining spinach with foods that contain vitamin C (such as bell peppers or even a squeeze of fresh lemon juice) will enhance absorption of both minerals.
It's very difficult, on the other hand, to get enough B12 from a vegetarian diet. According to the Vegetarian Society, foods such as fermented soy or spirulina are not reliable sources of absorbable B-12. Strict vegetarians are advised to choose foods that have been fortified with B12 or to take a multivitamin that provides the daily requirement.
It's not hard to get all the protein you need from vegetarian foods, but if you don't eat meat, you need to work a little harder to be sure you are getting all nine essential amino acids in sufficient qualities.
ND has some great tools that can help you make a smooth transition to a healthy vegetarian lifestyle. Use ND's My Tracking to log your daily intake. The report will show you at a glance whether you are meeting dietary requirements for all your nutrients. If you find you are low in any particular nutrient, use ND's nutrient search tool to find foods that fill the gaps. ND also gives you a protein quality score for individual foods and as part of the total consumption analysis. If your protein score is less than optimal, ND will offer a list of complementary sources that provide the missing amino acids.
More on Protein Quality in this post: On beans, rice, and everything you ever wanted to know about protein quality.
And a great resource for vegetarians: Vegetarian Resource Group
