As a leading dietician, I'm often asked about the best ways to get enough iron in a vegetarian diet. Iron is an essential nutrient, and vegetarians need to be mindful of their intake to avoid deficiency. Here are five excellent vegetarian sources of iron:

1. Legumes: Lentils, Chickpeas, and Beans

Legumes are a powerhouse of iron, protein, and fiber. Some of the richest sources include:
- Lentils (dal): 1 cup cooked lentils provide about 6.6 mg of iron.
- Chickpeas: 1 cup cooked chickpeas offer around 4.7 mg of iron.
- Kidney beans: 1 cup cooked kidney beans contain about 5.2 mg of iron.

2. Dark Leafy Greens: Spinach, Kale, and Collard Greens

These greens are not only rich in iron but also packed with vitamins and antioxidants.
- Spinach: 1 cup cooked spinach provides about 6.4 mg of iron.
- Kale: 1 cup cooked kale offers around 2.5 mg of iron.
- Collard greens: 1 cup cooked collard greens contain about 2.2 mg of iron.

3. Nuts and Seeds: Pumpkin Seeds, Sesame Seeds, and Sunflower Seeds

Nuts and seeds are a tasty way to boost your iron intake.
- Pumpkin seeds: 1/4 cup provides about 4.2 mg of iron.
- Sesame seeds: 1 tablespoon offers around 1.3 mg of iron.
- Sunflower seeds: 1/4 cup contains about 2.5 mg of iron.

4. Whole Grains: Quinoa, Brown Rice, and Whole Wheat

Whole grains are a good source of iron, fiber, and other essential nutrients.
- Quinoa: 1 cup cooked quinoa provides about 2.8 mg of iron.
- Brown rice: 1 cup cooked brown rice offers around 1.1 mg of iron.
- Whole wheat: 1 slice whole wheat bread contains about 1.1 mg of iron.

5. Dried Fruits: Dates, Apricots, and Prunes

Dried fruits are a sweet way to increase your iron intake.
- Dates: 1 cup pitted dates provides about 3.3 mg of iron.
- Apricots: 1 cup dried apricots offers around 3.4 mg of iron.
- Prunes: 1/4 cup provides about 1.1 mg of iron.

Tips to Enhance Iron Absorption:

- Vitamin C: Consume vitamin C-rich foods like citrus fruits, bell peppers, and tomatoes along with iron-rich foods to enhance absorption.
- Avoid Inhibitors: Limit or avoid tea, coffee, and milk with meals, as they can inhibit iron absorption.
- Cooking: Cook in cast-iron cookware to increase iron intake, especially if you're cooking acidic foods like tomatoes.

By incorporating these iron-rich foods into your vegetarian diet, you'll be well on your way to maintaining healthy iron levels.