Vegetarians often have trouble maintaining a well-balanced diet that incorporates iron rich foods. Iron is a vital nutrient because it is a component of hemoglobin, a large molecule that sits at the center of every red blood cell in your body. Hemoglobin binds with oxygen in your lungs and releases it in your tissues, which need oxygen to function. Without enough iron, many vegetarians become anemic, which means they have a low red blood cell count due to low hemoglobin. Women are especially susceptible to anemia because of blood loss during menstruation. Pre-menopausal women therefore require 15mg/day of iron, while adult men and post-menopausal women require 10mg/day. There are multiple ways to increase the amount of iron rich foods you consume through your vegetarian diet. Many breakfast cereals are now enhanced with iron along with other nutrients, so you can choose to eat those that contain a higher amount than others by checking the label box. Enhanced pastas and oatmeal also boast a high iron content and are widely available, so look out for labels that have the higher iron percentages. Beans of all varieties should be at the cornerstone of a vegetarian diet. Cooked beans, chick peas, soybeans, and lentils are all iron rich; an added benefit is that these foods also have high amounts of protein. Start eating your baked potatoes with skin, and begin including dark leafy vegetables such as spinach, turnip greens, and collards in your salads and entrees. Iron rich nuts and seeds include pumpkin seeds, dried figs and apricots, sesame, sunflower seeds, cashew nuts, and tahini. Broccoli, asparagus, and brown rice can provide fair sources of iron. In addition to increasing your base of iron rich foods, you can actually increase your chances of absorbing the iron you already ate. This can be done by increasing your vitamin C intake. Foods that are high in vitamin C include oranges or orange juice, strawberries, grapefruit, and vegetables such as tomatoes. As an added bonus, you will have better dental health and stronger bones and muscles by having plenty of vitamin C. On the other hand, try to decrease coffee and tea intake because they can actually decrease the amount of iron that you absorb from your food. These iron rich foods will improve your vegetarian diet; changing your food intake can fix low blood counts, boost your immune system, and lead to a healthy lifestyle.