Vegan Diet With Iron Deficiency

Legumes, soybeans, tofu and lentils.

Vegan diet with iron deficiency. Some might expect that since the vegan diet contains a form of iron that is not that well absorbed, vegans might be prone to developing iron deficiency anemia. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters. Fruit, drier (for example apricots and raisins), bread, pasta.

The iron in meat is quite easy to absorb whereas that in veggies is less so. Iron helps red blood cells carry oxygen to the body’s cells. That said, iron deficiency is a concern in both developing and industrialised countries.

In addition, some of the vegetarian foods even make this absorption more ineffectual. Iron deficiency is one of the most common deficiencies in the world. People following a vegan diet should supplement with a vegan vitamin b12 supplement.

Excellent sources of iron are dark green leafy vegetables and legumes. Eat foods rich in vitamin c and other organic acids (such as strawberries, citrus, tomatoes, bananas, and potatoes); The table below lists the dietary reference intakes for iron.

Research shows that plant focused diets are naturally high in fiber, low in saturated fat, and rich in phytochemicals that help to prevent a number of serious diseases. Iron absorption is increased markedly by eating foods containing vitamin c along with foods containing iron. The answer is to eat a carefully balanced diet — by getting needed iron and b12 from other sources, you should be able to stay committed to a vegetarian or vegan diet and prevent anemia.

Luckily, vitamin c increases iron absorption but does not increase manganese absorption. Avoid calcium found in fortified foods and dairy products; A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.