Anemia Vegan: Top Foods High in Iron for Vegans
What are the top foods high in iron for vegans. What causes anemia in vegans. How can vegans avoid anemia. Get answers to these questions.
The Importance of Iron for Vegans
Iron is a crucial mineral for proper growth and development. It is essential for the production of hemoglobin, which carries oxygen in the blood, and myoglobin, which transports oxygen to the muscles. Adequate iron intake is vital for blood production health, physical health, and mental health.
Vegans may be at a higher risk of iron deficiency anemia as they do not consume heme iron, which is found in animal-based foods and is more easily absorbed by the body. However, with proper planning, vegans can meet their iron needs through a variety of plant-based sources.
Top Vegan Iron-Rich Foods
1. Blackstrap Molasses: Blackstrap molasses is an excellent source of non-heme iron, with 7.2 milligrams per 2 tablespoons. However, it is high in sugar, so intake should be limited.
2. Lentils: Lentils are a great source of iron, containing 6.6 milligrams per cup. They are also high in potassium, fiber, and folate.
3. Tofu and Tempeh: Soy-based products like tofu and tempeh are integral to a vegan diet and provide 6.6 milligrams and 4.5 milligrams of iron per half-cup and cup, respectively.
4. Spinach: One cup of cooked spinach contains 6.4 milligrams of iron, making it an easy way to increase iron intake.
5. Beans: Beans such as kidney beans (5.2 milligrams per cup), soybeans (4.5 milligrams per cup), and lima beans (4.5 milligrams per cup) are excellent sources of iron.
6. Swiss Chard: This green leafy vegetable is rich in vitamins and minerals, including 4 milligrams of iron per cup of cooked chard.
Avoiding Anemia on a Vegan Diet
Anemia is the most common blood disorder in the United States, affecting both vegans and non-vegans. However, vegans may be at a higher risk of iron deficiency anemia due to the lack of heme iron in their diet.
To avoid anemia, vegans should focus on consuming a variety of iron-rich foods, such as the ones mentioned above. Additionally, pairing iron-rich foods with vitamin C-rich foods can improve the absorption of non-heme iron.
Symptoms of Anemia
Some common symptoms of anemia include fatigue, weakness, pale or yellowish skin, shortness of breath, dizziness or lightheadedness, chest pain, cold hands and feet, and headaches. If you experience any of these symptoms, it’s important to consult a healthcare professional for proper diagnosis and treatment.
Conclusion
Vegans can meet their iron needs through a variety of plant-based sources, including blackstrap molasses, lentils, tofu, tempeh, spinach, beans, and Swiss chard. By including these iron-rich foods in their diet and pairing them with vitamin C, vegans can reduce their risk of developing anemia and maintain optimal health.
Frequently Asked Questions
Why is iron important for vegans?
Iron is essential for the production of hemoglobin, which carries oxygen in the blood, and myoglobin, which transports oxygen to the muscles. Adequate iron intake is vital for blood production health, physical health, and mental health. Vegans may be at a higher risk of iron deficiency anemia as they do not consume heme iron, which is found in animal-based foods and is more easily absorbed by the body.
What are the top vegan iron-rich foods?
The top vegan iron-rich foods include blackstrap molasses, lentils, tofu, tempeh, spinach, beans, and Swiss chard. These plant-based sources of iron can help vegans meet their daily iron needs.
How can vegans avoid anemia?
To avoid anemia, vegans should focus on consuming a variety of iron-rich foods, such as the ones mentioned above. Additionally, pairing iron-rich foods with vitamin C-rich foods can improve the absorption of non-heme iron. Monitoring for symptoms of anemia, such as fatigue, weakness, and pale skin, and consulting a healthcare professional if any concerns arise, is also important.
What are the symptoms of anemia?
Some common symptoms of anemia include fatigue, weakness, pale or yellowish skin, shortness of breath, dizziness or lightheadedness, chest pain, cold hands and feet, and headaches. If you experience any of these symptoms, it’s important to consult a healthcare professional for proper diagnosis and treatment.
Are vegans more likely to develop anemia?
While vegans may be at a higher risk of iron deficiency anemia due to the lack of heme iron in their diet, it doesn’t mean that all vegans will develop anemia. With proper planning and the inclusion of iron-rich plant-based foods, vegans can meet their iron needs and avoid this condition.
How much iron do vegans need daily?
The average amount of iron a vegan needs is 32 milligrams per day for women and 14 milligrams per day for men. Vegans may need up to 1.8 times more iron than people who eat meat, so it’s important for them to focus on consuming a variety of iron-rich plant-based foods.
Can vitamin C help with iron absorption for vegans?
Yes, pairing iron-rich foods with vitamin C-rich foods can improve the absorption of non-heme iron, which is the type of iron found in plant-based foods. Some examples of vitamin C-rich foods that can be combined with iron-rich vegan foods include citrus fruits, bell peppers, and leafy greens.
Top Foods High in Iron for Vegans
Written by WebMD Editorial Contributors
In this Article
- Why You Need Iron
- Foods With Iron For Vegans
Iron is a mineral essential for proper growth and development. Your body uses it to make hemoglobin and certain hormones. Two types of iron are found in food: heme (animal-derived) and non-heme (plant-derived).
Although it can be taken as a supplement, enough iron is available in our dietary sources. Vegans can find non-heme iron in dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads.
Hemoglobin is a protein in red blood cells that carries oxygen from your lungs to all parts of the body. Myoglobin, another protein made by iron, brings oxygen to your muscles.
Your body needs iron to function properly. Too little will lead to an iron deficiency. Too much can cause iron poisoning. The average amount of iron a vegan needs is 32 milligrams per day for women and 14 milligrams per day for men.
Vegans need up to 1.8 times more iron than people who eat meat.
Iron plays an important part in proper bodily functions, including:
Blood Production Health
Iron is found in red blood cells called hemoglobin, which carries oxygen in your blood from your lungs to your tissues. This improves your heart health, respiratory functions, and immune function.
Physical Health
Your skin, hair, and nails appear stronger and healthier due to the synthesis of collagen, a protein needed for joint and skin health. Collagen is made by iron, a component of the enzymes essential for proper production. Iron is found in muscle cells. Called myoglobin, it helps muscles accept, store, and transport oxygen.
Mental Health
Iron makes up certain proteins essential for energy metabolism. The right amount of iron improves general energy and increases focus. Low levels of iron can lead to an iron deficiency called anemia.
The symptoms of anemia include:
- Fatigue
- Weakness
- Pale or yellowish skin
- Shortness of breath
- Dizziness or lightheadedness
- Chest pain
- Cold hands and feet
- Headaches
There is a misconception that a vegan diet is missing iron, however vegans are no more likely to develop iron deficiency anemia than the general population. Vegans typically consume an adequate amount of iron because their diet is high in vitamin C, which improves absorption of nonheme iron.
These 6 foods are great sources of vegan-friendly iron:
1. Blackstrap molasses
Blackstrap molasses is the best source of nonheme iron. Only 2 tablespoon contains 7.2 milligrams of iron. Molasses contains higher amounts of sugar, so intake should be limited.
2. Lentils
Lentils come in three varieties: brown, green, and red. Lentils are not only full of iron, but also high in potassium, fiber, and folate, a B vitamin.
One cup contains 6.6 milligrams of iron.
3. Tofu/Tempeh
Tofu and tempeh soy-based products are an integral part of a vegan diet. Tofu has a higher iron content of 6.6 milligrams per half-cup. One cup of tempeh has 4.5 milligrams of iron.
4. Spinach
One cup of cooked spinach contains 6.4 milligrams of iron. Adding spinach to meals, whether it’s sauteed in a dish, added to smoothies, or eaten raw, is an easy way of including more iron in your diet.
5. Beans
Beans are a great source of iron. Kidney beans (5.2 milligram / cup), soybeans (4.5 milligrams / cup), and lima beans (4.5 milligrams / cup) have the highest iron content.
6. Swiss chard
Swiss chard is a green leafy vegetable rich in vitamins and minerals. This multi-beneficial vegetable can be steamed, sauteed, or eaten raw. But it’s less bitter when cooked. One cup of cooked swiss chard contains 4 milligrams of iron.
Top Picks
How to Avoid Anemia on a Vegan Diet
How can you avoid anemia on a vegan diet? Most often caused by an iron deficiency, a plant-based diet may increase one’s risk of anemia. But by including certain foods in your diet, you can help reduce your risk of this health condition.
What Causes Anemia in Vegans?
Are vegans particularly at risk of developing anemia? According to the National Heart, Lung, and Blood Institute, anemia is actually the most common blood disorder in the US, affecting more than 3 million Americans – vegan or not.
But it doesn’t mean that vegans shouldn’t be mindful of following a healthy diet.
Anemia occurs when your body doesn’t produce enough red blood cells or when the cells don’t function properly. It’s most commonly caused by iron deficiency but may also be caused by vitamin B12 deficiency, pregnancy, or other health issues. To learn more about what iron does for the body, how much you should eat daily, and the different types of iron see here.
Signs that you may be at risk of anemia include chronic fatigue, pale or yellowish skin, weakness, dizziness, irregular heartbeat, shortness of breath, headache, chest pain, and cold hands and feet, according to the Mayo Clinic. If you believe that your are at risk of iron deficiency anemia or vitamin B12 deficiency anemia, schedule an appointment with a doctor.
While meat and seafood are thought to be the superior way to get iron, there are plenty of plant-based foods that can help you get enough. You can avoid iron deficiency anemia by eating a wide variety of iron-rich foods or by including supplements in your diet.
For vegan iron supplements, try myKind Organics for Men or Women. Talk to your doctor before introducing any supplements into your diet.
13 Vegan Foods Rich in Iron
Here are some of the most iron-rich plant-based foods you can include in your diet. Be sure to eat lots of vitamin C-rich food such as citrus fruit, cauliflower, and broccoli as well — doing this can help increase iron absorption by up to 300 percent.
1. Beans
Iron-rich vegan foods | Image/The Good Bean
Beans like chickpeas and black-eyed peas have the highest iron content of beans, with cooked beans containing around 4.2 to 4.7 mg iron per cooked cup, according to the Vegetarian Resource Group (VRG). This is followed by soybeans, white, navy, kidney, lima, and pinto beans.
Dried beans cooked from scratch have the highest iron content (give this Chickpea Tuna Salad Sandwich a try), but you can also opt for a convenient canned option or enjoy the occasional bean-based vegan snack like The Good Bean’s chickpea snacks or Brami Lupini Beans.
A bag of Hippeas Vegan White Cheddar, which is made from chickpea flour, contains 6 percent your RDI of iron per serving!
2. Lentils
Iron-rich lentils | Image/Food to Live
Like beans, lentils pack a decent dose of iron. One cup of cooked lentils contains about 6.6 mg of iron. There are plenty of varieties to try in different recipes — brown and green lentils work best in meals like curry, stew, or a protein-packed vegan meatloaf. Red lentils, which turn mushy when cooked, are best for Indian dahls and curries and blended soups. French and beluga lentils both have a firm texture even when cooked, making them ideal for salads with iron-rich, dark leafy greens.
3. Soy Foods
Vegan meal with tofu
Like soybeans themselves, soy-based foods like tofu, tempeh, and soy milk are a good source of iron. Have a bowl of cereal or oats made with soy milk. Tofu and tempeh are available at most mainstream grocery stores these days. For an alternative, try natto, a Japanese breakfast staple made from fermented soy beans.
It has a strong flavor and sticky texture that pairs well with rice. You can find natto at most Asian grocery stores but be sure to check the sauce ingredients as it sometimes includes fish.
4. Nuts, Seeds, and Nut Butters
Hemp seeds | Image/Manitoba Harvest
Nuts, seeds, and certain nut butters are a good source of iron. Pumpkin, sesame, hemp, and flax seeds rank among the highest, according to Healthline. Cashews, pine nuts, almonds, macadamia, and baruka nuts are also good sources.
Nut and seed butters — including tahini — can also help you meet your RDI, but roasted nuts and nut butter may have a lower iron content compared to raw.
5. Dark Leafy Greens
Iron-rich leafy greens reduce anemia risk
Don’t neglect your leafy greens. Dark, leafy greens like spinach, kale, collards, beet greens, and Swiss chard are all great sources of iron. In fact, 100 grams of spinach has more iron than the same amount of red meat, eggs, salmon, and chicken. You can add leafy greens to smoothies, have a salad, stir it into soups and curries, or sautee it and serve it as a side with dinner — or, snack on some kale chips.
Not a fan of kale? Veggies will do, too. Broccoli, Brussels sprouts, and cabbage are also good sources of iron.
6. Potatoes
Potatoes with the skin on are rich in iron
The humble potato packs a decent amount of iron, as long as you leave the skin on. A large, unpeeled potato can contain up to 18 percent of your RDI of iron. So boil, bake, slice, mash (remember – skin on), scallop, and dice to your heart’s content.
Sweet potatoes aren’t bad either, containing about 12 percent of your RDI of iron.
7. Mushrooms
Organic Oyster Mushroom Growing Kit | Image/Back to the Roots
Mushrooms can be a good source of iron but only if you eat certain varieties, such as plain white button mushrooms and oyster mushrooms. While delicious, portobello and shiitake don’t contain much. Add sliced mushrooms to tofu scramble with leafy greens, or blend it up with beans and lentils to give vegan burgers a meatier texture and umami flavor. Oyster mushrooms are a little less common – if your local grocery store doesn’t have any, the farmers market might.
Or, you can grow your own.
8. Hearts of Palm
Hearts of palm are a good source of iron | Image/Native Forest
Hearts of palm are the core of certain types of palm trees. About one cup of this tropical vegetable contains about 26 percent your RDI of iron. Hearts of palm have a firm texture and neutral flavor, making it a go-to favorite for vegan seafood dishes like crab cakes, scallops, calamari, and ceviche. It can also be blended up into a creamy spread, like in this French Bread Pizza With Artichoke and Hearts of Palm.
9. Tomato Paste and Sun-Dried Tomatoes
Sun-dried tomatoes can help you avoid iron deficiency | Image/Sunny Fruit
Raw tomatoes may not pack much iron but tomato paste and sun-dried tomatoes do — each contain 22 percent and 14 percent your RDI per half cup, respectively. Use tomato paste to make homemade pasta sauce and add sliced sun-dried tomatoes to salads and grain bowls.
10. Fruit
Mulberries are a rich source of iron | Image/Nativas Organics
While fruit generally doesn’t contain much iron, there are a few you can add to your diet, such as mulberries, olives (technically a fruit!), and prune juice.
Fruit is also generally a good source of vitamin C, which helps your body absorb iron.
11. Whole Grains
Iron-rich vegan cereal | Image/Arrowhead Mills
Eat a variety of whole grains, and eat them often. Amaranth, oats, and spelt are all good sources of iron, according to Healthline. Enjoy a bowl of spelt flakes, bake vegan cookies with spelt flour instead of white, or use the whole grain in a hearty bowl. Both oats and amaranth can be used to make a breakfast porridge — try changing it up with savory breakfasts, too.
12. Dark Chocolate
Dark chocolate is a good source of iron | Image/Montezuma’s
Dark chocolate is not only rich in antioxidants, but also iron — one ounce contains about 18 percent your RDI. It also contains maganese, copper, and magnesium, making this treat something of a superfood. It’s a good reason to treat yourself to a square or two of dark chocolate daily. Or, you can chop it fine and stir it into vegan brownie batter for a rich, indulgent treat.
13. Blackstrap Molasses
Organic Blackstrap Molasses | Image/Wholesome Sweeteners
According to the VRG, two tablespoons of blackstrap molasses will net you 7.2 grams of iron. Not everyone can stomach it by the spoonful, though, so try adding it to vegan baked goods, stirring it into oatmeal, or combining it with hot water.
Experts: vegetarianism can cause anemia, but save from a heart attack
https://ria.ru/20111101/477258114.html saves from a heart attack – RIA Novosti, 01.11.2011
Experts: vegetarianism can cause anemia, but it will save you from a heart attack
Vegetarianism is a nutrition system that involves the exclusion of animal products from food, including fish and poultry. Supporters of such a diet are called vegans, they refuse meat so as not to harm animals. There are also ovolacto-vegetarians who eat milk, eggs, and sometimes fish.
2011-11-01T10:19
2011-11-01T10:19
2011-11-01T10:19
/html/head/meta[@name=’og:title’]/@content 90 003
/html/head/meta[@name=’og:description’]/@content
cb537fc.
jpg
RIA Novosti
1
5
4.7
96
7 495 645-6601
FGU P MIA “Russia Today”
https://xn--c1acbl2abdlkab1og.xn--p1ai/awards/
2011
RIA Novosti
1
5
4.7
96
7 495 645-6601
Federal State Unitary Enterprise MIA “Russia Today”
https: //xn—c1acbl2abdlkab1og.xn--p1ai/Awards/
News
RU-U
https://rian.ru/docs/doCS/DOCS/ABOUT /copyright.html
https://xn--c1acbl2abdlkab1og.xn--p1ai/
RIA Novosti
1
5
4.7
96
7 495 645-6601 90 003
FSUE MIA Rossiya Segodnya
https://xn--c1acbl2abdlkab1og .xn--p1ai/awards/
1920
1080
true
1920
1440
true
https://c dnn21.img.ria.ru/images/41628/76/416287667_62:0: 963:676_1920x0_80_0_0_b1ab269fbb4870ccd7747b65c44b1f99.
jpg
1920
1920
true
RIA Novosti 0003
7 495 645-6601
Rossiya Segodnya
https://xn--c1acbl2abdlkab1og.xn--p1ai/awards/
RIA Novosti
1
5
4.7
96
internet [email protected]
7 495 645-6601
Federal State Unitary Enterprise MIA “Russia Today”
https://xn--c1acbl2abdlkab1og.xn--p1ai/awards/
Society
Society
MOSCOW, November 1 – RIA Novosti. Vegetarians are prone to diseases of the musculoskeletal system, gastrointestinal tract and blood, while they are protected from heart disease, since cholesterol practically does not enter the body, Olga Grigoryan, a leading researcher at the clinic of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, Candidate of Medical Sciences, told RIA Novosti. ahead of International Vegan Day.
Vegetarianism – a dietary system that involves the exclusion from food of animal products, including fish and poultry.
Supporters of such a diet are called vegans, they refuse meat so as not to harm animals. There are also ovolacto-vegetarians who eat milk, eggs, and sometimes fish.
Vegetarianism, despite its popularity and many positive qualities, cannot be called an absolutely positive diet, and adherents of a plant-based diet are completely healthy people, the expert believes.
Protein deficiency
Vegetarianism is one of the types of nutrition used by 10-12% of the population, Grigoryan noted. According to her, only 1-2% of them can be considered pure vegetarians. The rest mostly consider themselves ovo-lacto-vegetarians.
The specialist recalled that animal amino acids are found only in animal proteins. Accordingly, plant foods cannot fully enrich the body with essential substances. “Vegetarian nutrition is, of course, a lesser burden on the digestive system, but it is not an absolute positive diet, because animal proteins are not enough, and they are very necessary,” the specialist noted.
It is impossible to make up for the lack of these substances in the body with the help of plant foods, she added.
“A person will use his own protein reserves, his muscles. It is not known how deep the deficiency and need for animal proteins will be. Many people compensate (make up for the lack of animal protein at the expense of the body’s internal resources) and live for a long time on such a diet,” she said Grigoryan.
According to the expert, it is enough to include fish in the menu of a vegetarian once a month to compensate for the lack of substances of animal origin.
Risks and benefits
Science does not give a clear answer, what is more in vegetarianism: harm or benefit. According to Grigoryan, there are popular studies on this topic, but scientific epidemiological studies that would be evidence-based have not been conducted in Russia. “We are seeing cases of this type of nutrition (in people), and it cannot be said that these people are absolutely healthy,” she said.
The doctor also noted that although advertising positions meat as a harmful product, plant foods also have their drawbacks, and it threatens to develop a number of diseases. “The lack of animal protein in the body leads, first of all, to anemia. Plant-based nutrition is also fraught with the development of gout, since vegetables are rich in purines, their introduction into the diet in large quantities can lead to diseases of the joints, the musculoskeletal system,” Grigoryan said. .
She added that there is a high risk of exacerbation of gastrointestinal diseases with a vegetarian diet, because vegetables and fruits are rather rough food. Such a diet is especially dangerous for people with a genetic predisposition to disorders of the stomach and intestines. Nutritionists, according to Grigoryan, also do not recommend switching to a vegetarian menu for pregnant women, because animal protein is an important factor in the formation of a healthy child.
However, plant foods reduce the risk of developing cardiovascular disease, because vegetarians do not get animal fat, that is, cholesterol, from animal proteins, the doctor explained.
Myths and reality
The specialist noted that the conventional wisdom that the transition to a fruit and vegetable diet is a direct path to weight loss is a delusion. “Vegetarians are by no means thin people, because a predominantly carbohydrate diet can lead to weight gain,” she said.
Grigoryan recalled that a healthy diet involves the use of both plant and animal components. Food, according to her, should always be mixed. It is necessary to select a diet taking into account the individual needs for certain substances of a particular person in a given period of life. A plant-based diet may not work for everyone.
“If you decide on extreme types of nutrition, it is better to come to a specialist, determine your state of health and the risks of diseases, and then create your own individual diet,” the doctor advises.
Laysan Utyasheva said that she developed anemia due to malnutrition – Gazeta.Ru
Laysan Utyasheva said that she developed anemia due to malnutrition – Gazeta.
Ru | News
Text size
A
A
A
close
100%
Gymnast and TV presenter Laysan Utyasheva told in an interview with StarHit how she faced anemia.
Utyasheva admitted that at a certain period she decided to become a vegan and abandon all products made using animals. It was then that the athlete herself felt the consequences of anemia.
“One day I decided that I was a vegan and found out what an ‘wonderful’ thing anemia is. Then it was necessary to shoot everything from the first take, and everything floats before my eyes. It turns out that a person is still a predator, and I thought I was a bird, ”said Utyasheva.
Anemia is characterized by a decrease in hemoglobin in the body. With an illness, pallor, weakness, nausea, dizziness, pain in the chest and head, tachycardia, shortness of breath, indigestion and lack of menstruation in women may appear.
At the moment, Utyasheva has corrected her diet so as not to harm her health. According to the star, due to her tendency to be overweight, she also excluded any dairy products from her diet. However, the athlete does not deny that once every two weeks she can treat herself to sweets. For example, she likes Napoleon cake.
Previously, Utyasheva admitted that she fell in love with cooking because of her husband Pavel Volya and children.
Subscribe to Gazeta.Ru in News, Zen and Telegram.
To report a bug, select the text and press Ctrl+Enter
News
Zen
Telegram
Georgy Bovt
Why the submersible “Titan” exploded
About the fanabery of billionaires
Alena Solntseva
What the new Russian series will be about
Key themes demonstrated at the Pilot festival in Ivanovo