What is the main dietary source of iron for vegetarians?

Leafy greens and nuts serve as the primary dietary sources of iron for vegetarians due to their plant-based composition. Vegetarians do not consume meat, which is a well-known source of heme iron, the form of iron that is more readily absorbed by the body. Instead, they rely on non-heme iron, found in plant foods, to meet their iron needs. Leafy greens such as spinach and kale, as well as nuts and seeds, contain notable amounts of non-heme iron, making them essential components of a vegetarian diet for supporting iron intake.

It's important to note that the non-heme iron found in plant sources is not as easily absorbed as heme iron from animal sources, so consuming these foods alongside vitamin C-rich foods can enhance absorption. Hence, while fish, poultry, red meat, and dairy are significant sources of iron for non-vegetarians, they do not apply to a vegetarian diet, which focuses on plant-based alternatives like leafy greens and nuts.