Why is a combination of legumes and grains important to maintain a well - balanced diet for vegetarians ?
Although a lower " percentage " of non-heme iron is absorbed , greater " amounts " of non-heme iron are concentrated in many non-meat sources of iron ( than the amount of iron per serving in meats ) , and therefore , cereals , eggs , nuts , seeds , and legumes ( including soy foods , peas , beans , chickpeas , and lentils ) are significant sources of iron , and a well - planned vegetarian diet should not lead to iron deficiency , but fruitarianism and raw foods diets should not be pursued for infants or children .