I have Anemia. Which foods should I include in my vegan diet?

Anemia is the most common blood disorder that affects about 1/3rd of the world's population. It usually takes place when red blood cells reduce below the normal level. When hemoglobin level is less than 13.5 gm/100 ml in men, they are said to be anemic while women are said to be anemic when their hemoglobin level is below 12.0 gm/ 100 ml.

What Causes Anemia?

Anemia may be defined as a medical condition in which the red blood cells or hemoglobin levels are low than normal. Three major factors that cause anemia are listed below:

1. Blood loss during injury, surgery, or menstruation.
2. Less production of hemoglobin or red blood cells.
3. Infections are caused by washing, cooking, and storing food in unhygienic conditions.

What is Iron?

Iron is a mineral that performs several bodily functions like oxygen transportation, DNA synthesis, immunity, energy formation, and some hormone production. Moreover, iron is considered one of the important minerals for growth and development.

Types of Iron

There are mainly two types of iron

Non-Heme Iron: - This type of iron is typically found in plant and iron-fortified foods. Non-Heme iron is liable to be absorbed at a lower rate.

Heme iron: - This type of iron is usually found in seafood, meat, and poultry along with some non-heme iron levels. In comparison to non-heme iron, the Heme iron has a higher absorption rate.

Below are some of the food items that you can add to your vegan diet to get more iron and to fight anemia.

1. Blackstrap molasses: Blackstrap molasses are very rich in non-heme iron. In only 2 tablespoons of blackstrap molasses, about 7.2 milligrams of iron are present. Moreover, molasses are highly rich in sugar and excessive consumption can result in diabetes.

2. Lentils: Lentils are highly rich in iron, potassium, fiber, and folate aB vitamin. There are three varieties of lentils: brown, green, and red. About 6.6 milligrams of iron are present in one cup of lentils.

3. Tofu/Tempeh: Soy-based products like tofu and tempeh are an essential component of the vegan diet. One cup of tempeh contains 4.5 milligrams of iron while a half cup of tofu has 6.6 milligrams of iron. The soy products also contain protein, magnesium, calcium, and phosphorus.

3. Beans and Peas: Beans like red kidney beans, lima beans, navy beans, and white beans contain the amount of iron, and every cup of cooked beans can provide 4.4 to 6.6 mg of iron. Moreover, chickpeas and black-eyed peas also contain a good amount of iron and provide 4.6 to 5.2 mg of iron per cup.

4. Sesame, Pumpkin, Hemp, Flax, and Garden Cress Seeds: Seeds of pumpkin, sesame, hemp, and flax contain a good amount of vital body nutrients, especially iron. Around 1.2 to 4.2 mg of iron are present in every two tablespoons of these seeds.

5. Cashews and Pine nuts: Nuts and nut-based products like nut butter have a good amount of non-heme iron. Nuts like cashew, pine nuts, and macadamia nuts are considered rich in non-heme iron and can provide 1 to 1.6 mg of iron per ounce. Apart from iron, nuts contain a good amount of protein, good fats, and vitamins also. The best way to use nuts is to consume them in their natural form.

6. Leafy greens: Leafy greens, especially dark ones, are considered the best source of non-heme iron. Below are some of the leafy green vegetables that you can add to your diet to get more iron.

• spinach
• kale
• collard greens
• dandelion greens
• Swiss chard

Conclusion

Iron deficiency causes anemia because iron is a vital component of hemoglobin and is responsible for proper body function. Consuming non-vegetarian foods make it easy for you to fight anemia as iron is easily available in them. By adding the above-mentioned vegetarian foods to your Anemia Diet Plan, you can not only get the required amount of iron for your body but you will also fight the anemia amicably.