- 1 Vegetarian food sources of iron
- 2 TOP IRON RICH FOODS
- 2.1 MEAT
- 2.2 SEAFOOD
- 2.3 EGGS
- 2.4 DAIRY PRODUCTS
- 2.5 GRAINS AND NUTS
- 2.6 FRUITS AND VEGETABLES
- 2.7 FOODS THAT IMPROVE ANEMIA
- 2.8 How Should I Eat to Manage Iron Deficiency Anemia?
- 2.9 Spinach for anemia
- 2.10 Lentils for anemia
- 2.11 Take a fruit dessert to absorb iron
- 2.12 Vegetarianism and anemia
- 2.13 LIST OF VITAMINS
Vegetarian food sources of iron
TOP IRON RICH FOODS
(The iron content is expressed in mg. per 100g. of food)
FOODS THAT IMPROVE ANEMIA
How Should I Eat to Manage Iron Deficiency Anemia?
Recommendations for anemia
Diet is a very important fact to treat anemia. First of all, we must explain that animal foods are the best source of dietary iron.
Animal source food like meat products, fish or seafood, contain heme iron (that it is chemically respresented as Fe2+).
Heme iron is used by the body to form red blood cells. The absortion of this iron, that it’s found in animal source foods, is very high.
However, vegetables contain non-heme iron (Fe 3 +), a type of iron harder to assimilate for the body because the absortion is lower. It has to be converted in heme iron by the body to form blood cells.
For this reason it is important to combine the lentils and vegetable iron-rich foods with vitamin C-rich foods such as oranges, tangerine or mangoes.
Vegetarian people or people who simply do not like meat should be aware that animal foods (except dairy products and eggs) are the best source of dietary iron.
For those people who don’t like meat, fish and seafood it is recommended. in case of not taking these foods, to look for medical supervision. They will probably need iron supplements and planning their diet very well in order to avoid nutritional deficits.
Spinach for anemia
Recommended recipe: Chickpeas with spinach
Spinach are rich in iron, although there are many other better iron-rich foods. But the main benefits of spinach for anemia are that they are also rich in folic acid. Folic acid contributes along with vitamin B12 and iron to the formation of red blood cells.
People with anemia should not forget to take spinach and chard in their diet to recover from illness.
More benefits of eating these vegetables are that due to its high fiber content they help to mantain healthy intestinal flora. It contributes to better absortion of all nutrients from the diet (including iron).
Lentils for anemia
Lentils are generally recommended for anemia because of its high iron content. They provide 8 mg. iron per 100g. (dry weight) and they are the richest source of iron grains.
To increase the absorption of this iron it is recommended to combine lentils with fruits or foods rich in beta-carotene. For example: a dessert fruit, side salad, papaya, etc..
Take a fruit dessert to absorb iron
It is recommended to take a fruit dessert, fruit salad or to drink natural fruit juice with meals. This is because raw vegetables, especially fruits, provide high doses of vitamin C that increases iron absorption.
Another way to take a lot of vitamin C is in salads: peppers one of the richest fruits in vitamin C (they contain even more vitamin C than citrus), radishes, arugula, grated turnip, or take lemon juice for dressing salads.
Vegetarianism and anemia
Vegetarian people should take iron supplements for anemia due to the severity of the disease. Vegetarian foods like cereals, beans, dairy, eggs or nuts are low in this mineral.
A balanced diet rich in legumes, vegetables, fruits, nuts and dried fruit will help to improve anemia.
In these people the medical control will be more important to prevent worsening anemia.
Vegetarians should note that:
– Whole grains are not recommended because they contain phytates that reduce iron absorption.
– They should take fruits or salads in each meal, because vitamin C increases the absorption of iron.
More information about REMEDIES, NUTRITION, MINERALS AND VITAMINS.
LIST OF VITAMINS