How can vegans ensure they get enough iron. What are the best plant-based sources of iron. Why is iron important for overall health. How much iron do vegans need daily. What are the symptoms of iron deficiency anemia.

Understanding Iron and Its Importance for Vegans

Iron is a crucial mineral that plays a vital role in various bodily functions. For vegans, ensuring adequate iron intake is essential for maintaining optimal health. But why is iron so important, and how much do vegans need?

Iron is fundamental for the production of hemoglobin, a protein in red blood cells that transports oxygen throughout the body. It’s also necessary for the creation of certain hormones and for proper growth and development. Vegans can obtain iron from non-heme sources, which are plant-derived.

How much iron do vegans need daily? The recommended intake for vegans is higher than for non-vegans due to the lower absorption rate of non-heme iron. Women typically need about 32 milligrams per day, while men require around 14 milligrams. It’s worth noting that vegans may need up to 1.8 times more iron than those who consume meat.

The Role of Iron in Body Functions

• Blood Production: Iron is crucial for creating hemoglobin, which carries oxygen in the blood.
• Physical Health: It contributes to the synthesis of collagen, promoting skin, hair, and nail health.
• Muscle Function: Iron helps muscles store and transport oxygen.
• Mental Health: Adequate iron levels improve energy and focus.

Top Vegan Sources of Iron

Contrary to popular belief, a well-planned vegan diet can provide sufficient iron. Here are some of the best plant-based sources of this essential mineral:

1. Blackstrap Molasses

Is blackstrap molasses a good source of iron for vegans? Absolutely. In fact, it’s considered one of the best non-heme iron sources. Just two tablespoons of blackstrap molasses contain an impressive 7.2 milligrams of iron. However, due to its high sugar content, it’s advisable to consume it in moderation.

2. Lentils

Lentils are not only rich in iron but also packed with other essential nutrients. One cup of cooked lentils provides 6.6 milligrams of iron, along with potassium, fiber, and folate. Available in brown, green, and red varieties, lentils are versatile and easy to incorporate into various dishes.

3. Tofu and Tempeh

Soy-based products like tofu and tempeh are excellent sources of iron for vegans. Half a cup of tofu contains 6.6 milligrams of iron, while a cup of tempeh provides 4.5 milligrams. These protein-rich foods are staples in many vegan diets and can be prepared in numerous ways.

4. Spinach

Spinach is a nutritional powerhouse, offering 6.4 milligrams of iron per cup when cooked. This versatile leafy green can be easily incorporated into meals, whether sautéed, added to smoothies, or eaten raw in salads.

5. Beans

Various types of beans are excellent sources of iron for vegans. Kidney beans lead the pack with 5.2 milligrams per cup, followed by soybeans and lima beans, each providing 4.5 milligrams per cup. Beans are also rich in protein and fiber, making them a nutritious addition to any vegan diet.

6. Swiss Chard

Swiss chard is another iron-rich leafy green, offering 4 milligrams of iron per cooked cup. This nutrient-dense vegetable can be steamed, sautéed, or eaten raw, though cooking it can help reduce its bitter taste.

Enhancing Iron Absorption on a Vegan Diet

While consuming iron-rich foods is crucial, it’s equally important to optimize iron absorption. Vegan diets typically include foods high in vitamin C, which can significantly enhance the absorption of non-heme iron.

How can vegans improve iron absorption? Here are some effective strategies:

1. Pair iron-rich foods with vitamin C sources (e.g., citrus fruits, bell peppers, strawberries).
2. Avoid consuming calcium-rich foods or supplements with iron-rich meals, as calcium can inhibit iron absorption.
3. Use cast-iron cookware, which can leach small amounts of iron into food during cooking.
4. Soak or sprout legumes and grains to reduce phytates, which can inhibit iron absorption.
5. Consume iron-rich foods away from tea or coffee, as tannins can interfere with iron absorption.

Recognizing Iron Deficiency Anemia

Despite the availability of iron in plant-based foods, vegans should be aware of the signs of iron deficiency anemia. Early recognition of symptoms can help prevent more serious health issues.

What are the common symptoms of iron deficiency anemia? Look out for:

• Persistent fatigue and weakness
• Pale or yellowish skin
• Shortness of breath
• Dizziness or lightheadedness
• Chest pain
• Cold hands and feet
• Headaches
• Irregular heartbeat

If you experience these symptoms, it’s important to consult a healthcare professional for proper diagnosis and treatment.

Debunking Myths About Vegan Diets and Anemia

There’s a common misconception that vegan diets inherently lead to iron deficiency and anemia. However, research suggests that vegans are no more likely to develop iron deficiency anemia than the general population.

Why aren’t vegans at higher risk of anemia? The answer lies in the typical vegan diet composition. Vegan diets are often rich in vitamin C, which significantly enhances the absorption of non-heme iron. Additionally, many plant-based foods are naturally high in iron or fortified with this essential mineral.

It’s worth noting that anemia is the most common blood disorder in the United States, affecting over 3 million Americans, regardless of their dietary choices. This statistic underscores the importance of awareness and proper nutrition for everyone, not just those following a vegan lifestyle.

Planning a Balanced Vegan Diet for Optimal Iron Intake

Ensuring adequate iron intake on a vegan diet requires thoughtful meal planning and a diverse range of plant-based foods. Here are some tips for creating a balanced vegan diet rich in iron:

Diversify Your Iron Sources

Include a variety of iron-rich foods in your daily meals. Combine different sources such as legumes, whole grains, leafy greens, and fortified foods to meet your iron needs.

Incorporate Iron-Rich Snacks

Consider adding iron-rich snacks to your diet. Dried fruits like raisins and apricots, pumpkin seeds, and fortified cereals can be excellent options for boosting iron intake between meals.

Plan Balanced Meals

Aim to include an iron-rich food in each meal. For example, you could have oatmeal with blackstrap molasses for breakfast, a lentil salad for lunch, and a tofu stir-fry with spinach for dinner.

Consider Fortified Foods

Many vegan-friendly foods are fortified with iron. These can include plant-based milk alternatives, breakfast cereals, and certain bread products. Check labels to identify fortified options.

The Role of Supplements in Vegan Iron Intake

While a well-planned vegan diet can provide adequate iron, some individuals may benefit from iron supplements. However, it’s crucial to approach supplementation cautiously and under professional guidance.

Should vegans take iron supplements? The answer depends on individual circumstances. Factors such as age, gender, health conditions, and dietary habits can influence iron needs. It’s always best to consult with a healthcare provider or registered dietitian before starting any supplementation regimen.

If supplementation is recommended, it’s important to choose a high-quality, vegan-friendly iron supplement. Look for supplements that contain ferrous iron, which is generally well-absorbed. Some supplements also include vitamin C to enhance absorption.

Remember that excessive iron intake can be harmful. Iron overload can cause serious health issues, so it’s crucial to follow professional advice and not exceed recommended dosages.

Beyond Iron: Other Nutrients of Concern for Vegans

While iron is a crucial nutrient for vegans, it’s not the only one that requires attention. A well-rounded vegan diet should also focus on other essential nutrients that may require special consideration:

Vitamin B12

Vitamin B12 is primarily found in animal products, making it a nutrient of concern for vegans. Deficiency can lead to anemia and neurological problems. Vegans should consider B12-fortified foods or supplements to meet their needs.

Omega-3 Fatty Acids

While plant sources of omega-3s exist (such as flaxseeds and walnuts), they provide ALA, which the body must convert to EPA and DHA. This conversion is not very efficient, so vegans might consider algae-based omega-3 supplements.

Calcium

Calcium is abundant in many plant foods, but some vegans may need to pay extra attention to ensure adequate intake. Good sources include fortified plant milk, leafy greens, and calcium-set tofu.

Zinc

Zinc is found in many plant foods but may be less bioavailable than in animal sources. Legumes, whole grains, nuts, and seeds are good vegan sources of zinc.

Vitamin D

While vitamin D can be synthesized through sun exposure, many people, regardless of diet, may need supplementation. Vegan sources include fortified foods and mushrooms exposed to UV light.

By paying attention to these nutrients alongside iron, vegans can ensure they’re meeting all their nutritional needs and supporting overall health.

The Future of Vegan Nutrition and Iron Fortification

As the popularity of vegan diets continues to grow, so does the focus on optimizing plant-based nutrition. This includes innovative approaches to increasing iron content and bioavailability in vegan foods.

What does the future hold for vegan iron sources? Several exciting developments are on the horizon:

Advanced Food Fortification

Food scientists are working on new methods to fortify plant-based foods with more bioavailable forms of iron. This could lead to a wider range of fortified vegan products that effectively meet iron needs.

Novel Plant Breeding Techniques

Researchers are exploring ways to naturally increase the iron content of plants through selective breeding and genetic modification. This could result in new varieties of iron-rich fruits, vegetables, and grains.

Improved Supplement Formulations

The development of more efficient and better-tolerated iron supplements specifically designed for vegans is an area of ongoing research. These could provide targeted support for those who struggle to meet their iron needs through diet alone.

Enhanced Understanding of Iron Absorption

Continued research into the factors affecting iron absorption from plant-based sources could lead to more effective dietary strategies for vegans to optimize their iron status.

As our understanding of vegan nutrition evolves, so too will the strategies and resources available to support iron intake on a plant-based diet. This ongoing progress will help ensure that vegans can easily meet their nutritional needs while adhering to their ethical and environmental values.

In conclusion, while iron intake is an important consideration for vegans, it’s entirely possible to meet iron needs through a well-planned plant-based diet. By incorporating a variety of iron-rich foods, optimizing absorption, and staying informed about nutritional needs, vegans can maintain optimal iron levels and overall health. As always, individual nutritional needs may vary, and consulting with a healthcare professional or registered dietitian can provide personalized guidance for thriving on a vegan diet.

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.  

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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.

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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.

Vegan diet leads to anemia and disorders of the nervous system systems

Gulia: vegan diet leads to anemia and damage to the nervous system

Nutritionist Hersina Gulia spoke about aspects of the vegan diet. 11/17/2018, Sputnik Kyrgyzstan

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Listen to the expert’s full commentary in the audio version.

In an interview on Radio Sputnik Abkhazia, she noted that the vegan diet is one of the most common among supporters of a healthy lifestyle.

“This diet is one of the most restrictive, as it completely excludes animal products. Some researchers believe that the vegan diet is complete and healthy. But there is another opinion. For example, the very important vitamin B12 is completely absent in plants. Also not you should flatter yourself about iron. Many people think that this vitamin in legumes and broccoli is enough for a person, but iron is found in plants in a structural form and is absorbed by the body very poorly,” said Gulia.

According to her, a vegan diet can cause anemia and damage the nervous system.

“Of course, with such a diet, taking vitamins in capsules or tablets will slightly change the situation in a positive direction, but we must remember that it is best to get vitamins from the foods that contain them,” said the nutritionist.