Iron deficiency anemia occurs when your body doesn t have enough iron to make hemoglobin the part of red blood cells that bind and carry oxygen in your blood. There are two types of iron.
You could feel tired suffer from headaches dizziness or irritability.
How to get enough iron on a vegan diet. Dried beans and dark green leafy vegetables are especially good sources of iron even better on a per calorie basis than meat. As the blog explains a vegetarian or vegan diet can make it difficult to keep your iron levels high but contrary to popular belief this is because of the type of iron consumed. Calcium hinders iron absorption.
Tips to maximize iron in the vegan diet when you are eating foods rich in iron include those high in c too. Good plant sources of iron include lentils chickpeas beans tofu cashew nuts chia seeds ground linseed hemp seeds pumpkin seeds kale dried apricots and figs raisins quinoa and fortified breakfast cereal. Heme iron can only be found in animal products and is more easily absorbed by the body.
What happens if we don t get enough iron in our diet. Drink a glass of orange juice or add fruits vegetables high in vitamin c to your meals. In short here s what you can do to increase your iron intake.
Iron is also used to make myoglobin which moves oxygen to muscles. The diet of a vegan or vegetarian blood donor can make it difficult to keep your iron levels high but contrary to popular belief this is because of the type of iron consumed not simply the amount. Heme iron is contained in animal products while vegan diets contain only non heme iron.
To summarize there are 3 main ways that vegans can get enough iron to avoid a deficiency. There are lots of factors that affect the amount of iron your body can absorb from your diet. A vegan diet relies mainly on the consumption of breads cereals grains fruits vegetables legumes nuts and seeds to obtain adequate nutrition including iron.
Vegetarians do not have a higher incidence of iron deficiency than do meat eaters. Focus more on eating foods high in iron. It helps the body absorb iron more efficiently.
There are two types of iron heme and non heme. Avoid drinking black tea herbal teas and coffee directly with meals. Take an iron supplement if you think it s needed.
Soak and or sprout nuts seeds and legumes. Always pair iron sources with vitamin c in a meal. Iron absorption is increased markedly by eating foods containing vitamin c along with foods containing iron.
Getting enough iron in a vegan diet aka plant based shouldn t be difficult if you know what foods are rich in this essential nutrient.