Anemia vegan. Vegan Anemia: Top Iron-Rich Foods and Prevention Strategies
How can vegans prevent iron deficiency anemia. What are the best plant-based sources of iron. Why do vegans need more iron than non-vegans. What are the symptoms of iron deficiency in vegans. How can vegans improve iron absorption from plant foods.
Understanding Iron’s Role in the Vegan Diet
Iron is a crucial mineral for human health, playing vital roles in various bodily functions. For vegans, ensuring adequate iron intake is particularly important due to the absence of heme iron sources in their diet. Let’s explore why iron is essential and how vegans can meet their iron needs through plant-based foods.
Why is iron important for vegans?
Iron is essential for several key bodily functions:
- Blood production: Iron is a component of hemoglobin, which carries oxygen in the blood
- Physical health: It contributes to healthy skin, hair, and nails through collagen synthesis
- Muscle function: Iron helps muscles store and transport oxygen
- Mental health: Adequate iron levels support energy metabolism and cognitive function
Vegans need to be particularly mindful of their iron intake because plant-based diets contain only non-heme iron, which is less readily absorbed by the body compared to heme iron found in animal products.
How much iron do vegans need?
Vegans typically require higher iron intake than non-vegans due to the lower absorption rate of non-heme iron. The recommended daily intake for vegans is:
- Women: 32 milligrams per day
- Men: 14 milligrams per day
This is approximately 1.8 times more than the recommended intake for people who consume meat.
Top Iron-Rich Foods for Vegans
Contrary to common misconceptions, a well-planned vegan diet can provide sufficient iron. Here are some of the best plant-based sources of iron:
1. Blackstrap Molasses
Blackstrap molasses is an excellent source of non-heme iron. Just two tablespoons contain 7.2 milligrams of iron. However, due to its high sugar content, it should be consumed in moderation.
2. Lentils
Lentils are not only rich in iron but also provide other essential nutrients. One cup of cooked lentils contains 6.6 milligrams of iron, along with potassium, fiber, and folate.
3. Tofu and Tempeh
Soy-based products like tofu and tempeh are staples in many vegan diets and offer significant iron content. Half a cup of tofu provides 6.6 milligrams of iron, while one cup of tempeh contains 4.5 milligrams.
4. Spinach
Spinach is a versatile and iron-rich leafy green. One cup of cooked spinach offers 6.4 milligrams of iron. It can be easily incorporated into various dishes, from salads to smoothies.
5. Beans
Different types of beans are excellent sources of iron. For instance:
- Kidney beans: 5.2 milligrams per cup
- Soybeans: 4.5 milligrams per cup
- Lima beans: 4.5 milligrams per cup
6. Swiss Chard
Swiss chard is a nutrient-dense leafy green that provides 4 milligrams of iron per cup when cooked. It can be prepared in various ways and adds both flavor and nutrition to meals.
Strategies to Enhance Iron Absorption in a Vegan Diet
While consuming iron-rich foods is crucial, it’s equally important to optimize iron absorption. Here are some strategies vegans can employ to enhance iron uptake:
Pair iron-rich foods with vitamin C
Vitamin C significantly boosts the absorption of non-heme iron. Include vitamin C-rich foods like citrus fruits, bell peppers, or strawberries in meals containing iron-rich plant foods.
Avoid certain substances during iron-rich meals
Some compounds can inhibit iron absorption. Try to avoid consuming the following with iron-rich foods:
- Tannins (found in tea and coffee)
- Calcium-rich foods
- Phytates (present in whole grains and legumes)
Consider consuming these separately from your main iron sources.
Use cast-iron cookware
Cooking in cast-iron pots and pans can increase the iron content of your food, especially when preparing acidic dishes like tomato-based sauces.
Recognizing and Addressing Iron Deficiency in Vegans
Despite following a balanced diet, some vegans may still develop iron deficiency. It’s crucial to recognize the symptoms and take appropriate action.
What are the symptoms of iron deficiency in vegans?
Common signs of iron deficiency include:
- Persistent fatigue
- Weakness
- Pale or yellowish skin
- Shortness of breath
- Dizziness or lightheadedness
- Chest pain
- Cold hands and feet
- Headaches
If you experience these symptoms, consult a healthcare professional for proper diagnosis and treatment.
Should vegans take iron supplements?
While a well-planned vegan diet can provide adequate iron, some individuals may benefit from supplementation. However, iron supplements should only be taken under medical supervision, as excess iron can be harmful.
Debunking Myths About Vegan Diets and Anemia
There are several misconceptions about vegan diets and their relation to anemia. Let’s address some of these myths:
Are vegans more prone to anemia?
Contrary to popular belief, vegans are not necessarily more likely to develop iron deficiency anemia than the general population. A well-planned vegan diet that includes a variety of iron-rich foods can provide sufficient iron.
Do vegan diets lack essential nutrients?
While vegan diets exclude animal products, they can be nutritionally complete when properly planned. Vegan diets often include foods high in vitamin C, which enhances non-heme iron absorption, potentially offsetting the lower bioavailability of plant-based iron.
Comprehensive Meal Planning for Iron-Rich Vegan Diets
Creating balanced, iron-rich meals is key to maintaining optimal iron levels on a vegan diet. Here are some meal ideas that incorporate iron-rich foods:
Breakfast options
- Oatmeal topped with blackstrap molasses, nuts, and berries
- Tofu scramble with spinach and bell peppers
- Smoothie bowl with fortified plant milk, spinach, and vitamin C-rich fruits
Lunch and dinner ideas
- Lentil and vegetable curry served with brown rice
- Spinach and tofu salad with a citrus dressing
- Bean and Swiss chard soup with a side of vitamin C-rich vegetables
Snack suggestions
- Trail mix with nuts and dried fruits
- Hummus with bell pepper strips
- Edamame with a sprinkle of sea salt
The Role of Other Nutrients in Iron Metabolism
While iron is crucial, other nutrients play important roles in its metabolism and in preventing anemia. Vegans should also pay attention to these nutrients:
Vitamin B12
Vitamin B12 is essential for red blood cell formation. Since it’s primarily found in animal products, vegans should consider fortified foods or supplements to meet their B12 needs.
Folate
Folate works alongside iron and B12 in red blood cell production. Fortunately, many plant foods are rich in folate, including leafy greens, legumes, and fortified grains.
Vitamin A
Vitamin A supports iron metabolism and helps mobilize iron stores in the body. Beta-carotene, found in orange and green vegetables, is converted to vitamin A in the body.
Monitoring Iron Status on a Vegan Diet
Regular monitoring of iron status can help prevent deficiencies and ensure optimal health for vegans.
How often should vegans check their iron levels?
It’s recommended that vegans, especially women of childbearing age, have their iron levels checked annually or as advised by their healthcare provider.
What tests are used to assess iron status?
Common tests for iron status include:
- Serum ferritin: Measures iron stores in the body
- Hemoglobin: Indicates the oxygen-carrying capacity of blood
- Transferrin saturation: Shows how much iron is bound to transferrin in the blood
These tests can provide a comprehensive picture of an individual’s iron status and help guide dietary or supplementation strategies if needed.
Special Considerations for Vegan Athletes and Iron Needs
Vegan athletes may have increased iron requirements due to higher activity levels and potential iron losses through sweat and mechanical hemolysis.
Do vegan athletes need more iron?
Vegan athletes, especially those engaged in endurance sports, may need to pay extra attention to their iron intake. Regular intense exercise can increase iron losses and requirements.
How can vegan athletes optimize their iron status?
Vegan athletes can maintain optimal iron levels by:
- Consuming iron-rich meals before and after workouts
- Considering iron supplementation under medical supervision
- Regular monitoring of iron status
- Timing the consumption of iron-rich foods to avoid interference with exercise
By focusing on iron-rich plant foods and employing strategies to enhance absorption, vegan athletes can meet their increased iron needs and support their athletic performance.
Navigating Iron Needs During Different Life Stages
Iron requirements can vary significantly throughout different life stages, and vegans need to be particularly mindful of these changes.
Pregnancy and breastfeeding
Pregnant and breastfeeding vegans have increased iron needs due to the demands of fetal development and milk production. They may require:
- Higher intake of iron-rich foods
- Possible iron supplementation (as recommended by a healthcare provider)
- Regular iron status monitoring
Childhood and adolescence
Vegan children and adolescents need adequate iron for growth and development. Parents should ensure:
- A varied diet rich in iron-dense plant foods
- Regular inclusion of vitamin C-rich foods to enhance absorption
- Consultation with a pediatrician or registered dietitian for personalized advice
Menopause
While iron needs typically decrease for women after menopause, vegan women should still maintain a balanced intake of iron-rich foods to support overall health.
The Future of Iron Nutrition in Vegan Diets
As the popularity of vegan diets continues to grow, so does the research and innovation in plant-based nutrition.
Emerging research on iron absorption
Ongoing studies are exploring new ways to enhance iron absorption from plant foods, including:
- Development of new food processing techniques to reduce phytate content
- Investigation of gut microbiome’s role in iron absorption
- Research on novel plant breeding techniques to increase iron content in crops
Innovative iron-fortified vegan products
The food industry is responding to the needs of vegans with new products:
- Plant-based milk alternatives fortified with highly bioavailable forms of iron
- Vegan meat substitutes enriched with iron and other essential nutrients
- Specialized supplements designed for optimal absorption in vegan diets
These advancements may make it easier for vegans to meet their iron needs in the future, further supporting the viability and health benefits of plant-based diets.
By understanding the importance of iron, incorporating iron-rich foods, and employing strategies to enhance absorption, vegans can effectively prevent iron deficiency anemia. Regular monitoring and consultation with healthcare professionals can ensure that individual iron needs are met, supporting overall health and well-being 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.