Iron-Deficiency Anemia: 3 Vegan Foods to Prevent the Risk
Nutritional deficiencies are very common nowadays with current lifestyles and food habits. One of the major deficiencies that are affecting millions around the world is an iron deficiency — Anemia. We all have heard and read that iron is one of the most important nutrients required for the body. Most iron deficiencies happen either due to poor dietary habits or due to some underlying medical conditions.
What is anemia?
Anemia is a condition in which the blood doesn’t have enough red blood cells. This leads to reduced oxygen flow to the body’s organs. A diet consistently low in vitamins and minerals like iron, vitamin B12, folate, and copper increases the risk of anemia. Intestinal disorders can impair the absorption of iron thereby causing iron deficiency anemia. Menstruation, pregnancy, and some chronic medical condition are all different causes of anemia.
Symptoms include —
Common symptoms of iron deficiency anemia are pale skin, tinnitus (ringing sound often), changes in the sense of taste, itchiness, a desire to eat ice, sores or ulcers at the corners of the mouth, sore tongue, hair loss, spoon-shaped finger and toenails, difficulty swallowing, depression, missed menstruation in females during their reproductive years.
Have you heard of eating meat preventing anemia? Wondering the alternatives for vegetarians and vegans? This article has covered it for you — There are two different types of iron in terms of availability to the body, they are heme iron and non-heme iron. Heme iron is only found in animal flesh like meat, poultry, and seafood. Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens. Lets us find out what studies have to say about the role of meat in preventing anemia —
- Iron from meat is the most readily absorbed form, but when cooked at high temperatures for longer periods the heme iron present in meat gets converted into non-heme iron.
- Eating meat and poultry with non-heme iron foods along with vitamin C-rich foods can protect against anemia.
- Loading up on too much animal foods for an anemic condition is associated with few risks such as other chronic diseases like cancer and heart-related disorders
What are the vegetarian/ vegan alternatives to meat?
Leafy greens:
Leafy greens are loaded with non-heme iron and are one of the best sources for it. Green leafy vegetables are loaded with folate, which helps prevent folate-deficient anemia. Other iron-rich veggies that fit in this category include broccoli, cabbage, and brussels sprouts which contain between 1 to 1.8 mg per cooked cup. 100 grams of spinach contain 1.1 times more iron than the same amount of red meat and 2.2 times more than 100 grams of salmon.
Nuts and seeds:
Pumpkin, sesame, hemp, and flax seeds are the richest in iron, containing around 1.2 to 4.2 milligrams per two tablespoons. Tahini sauce made from sesame seeds contains 2.6 milligrams of iron. Half a cup of hummus made from chickpeas and tahini provides you with around 3 milligrams of iron. Seeds are an excellent source of plant protein, fiber, calcium, magnesium, zinc, selenium, antioxidants, and other beneficial plant compounds. Almonds, cashews, pine nuts, and macadamia nuts contain 1 to 1.6 milligrams of iron per ounce. Keep in mind that blanching or roasting nuts may damage their nutrients, so indulge in raw and unblanched varieties.
Whole grains:
Whole grains typically contain more iron than processed grains. Amaranth is a gluten-free grain also known as a pseudocereal. It contains 5.2 milligrams of iron per cooked cup. Spelt is another iron-rich ancient grain. It contains around 3.2 milligrams of iron per cooked cup. Spelt is also rich in other nutrients like complex carbohydrates, fiber, magnesium, zinc, selenium, and B vitamins. One cup of cooked oats contains about 3.4 milligrams of iron. Quinoa is another pseudocereal that is rich in iron. Quinoa contains 2.8 milligrams of iron per cooked cup.
It is not possible to just avoid anemia with one simple food. A group of foods included to form a healthy and balanced meal can always prevent anemia. Vitamin C is one of the most important micronutrients, which helps better absorb iron. Make sure to squeeze half a lemon with your green salads, meat, and salmon to absorb the maximum iron from foods.
References:
https://www.medicalnewstoday.com/articles/188770
https://www.healthline.com/health/best-diet-plan-for-anemia
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257743/
https://www.healthline.com/nutrition/iron-rich-plant-foods
