Final answer:
To increase iron intake as a vegetarian, cooking in a cast iron skillet with vitamin C-rich foods like tomatoes or lemon juice is the best option. This combination enhances the iron's bioavailability from plant sources, helping to prevent anemia.
Step-by-step explanation:
To increase iron intake from plant foods, a total vegetarian should opt for option D: Cooking vegetables in a cast iron skillet with tomatoes or lemon juice. This cooking method can enhance iron absorption due to the iron that leaches from the skillet into the food. Additionally, the vitamin C in tomatoes and lemon juice significantly improves the absorption of non-heme iron, which is the form of iron found in plant-based foods. Foods such as red meat, legumes, and spinach are known good sources of iron, but vegetarians can focus more on vegetarian sources like seeds, nuts, legumes, and green leafy vegetables. To ensure proper iron absorption, it's important to balance nutrient intake, avoiding excessive amounts of other nutrients such as calcium, which can interfere with iron absorption. Moreover, consuming adequate amounts of vitamin C, from fruits and vegetables like citrus, is essential for enhancing the bioavailability of iron. These practices contribute to preventing iron-deficiency anemia and maintaining overall health.