Contents
Vegetarian food sources of iron
VEGETARIAN TOP IRON RICH FOODS
Fruits and vegetables aren’t rich in iron. However, they contain vitamin C and folic acid that are essential to treat anemia. Vitamin C increases iron absorption. Folic acid prevents megaloblastic anemia. It means that we should combine fruits with iron-rich foods in order to absorb more iron.
GRAINS AND NUTS
Chickpeas (7 mg)
Sunflower seeds, Pistachios (7 mg)
Tofu (4 mg)
Peanuts (3 mg)
Brown Bread (2,5 mg)
White Bread (1,7 mg)
FRUITS AND VEGETABLES
Dried apricots (6 mg)
Shredded coconut (4 mg)
Currants, Blackberries (1,5 mg)
Beet (1 mg)
NON- VEGETARIAN TOP IRON RICH FOODS
Dairy products are very low in iron, but they provide high doses of vitamin B12. This vitamin is important to prevent and treat anemia (especially in vegetarian diets).
MEAT
Veal liver (18 mg)
Blood sausagea (8 mg)
Beef (7 mg)
Foie gras (6 mg)
Spanish Ham (5 mg)
Pork loin (4 mg)
Ham (2 mg)
SEAFOOD
Clams, cockles (14 mg)
Mussels (5 mg)
Shrimps and prawns (3 mg)
Oysters (3 mg)
Sardines in oil (3 mg)
Tuna in oil (1,2 mg)
DAIRY PRODUCTS
Goat cheese (1 mg)
Manchego cheese (0,8 mg)
Roquefort cheese (0,6 mg)
Gouda cheese (0,5 mg)
Yoghourt and milk (0,1 mg)
(The iron content is expressed in mg. per 100g. of food)
.
Recommendations for anemia
FOODS THAT IMPROVE ANEMIA
Spinach for anemia
Spinach are rich in iron, although there are many other better iron-rich foods. But the main benefits of spinach for anemia are that they are also rich in folic acid. Folic acid contributes along with vitamin B12 and iron to the formation of red blood cells.
People with anemia should not forget to take spinach and chard in their diet to recover from illness.
More benefits of eating these vegetables are that due to its high fiber content they help to maintain healthy intestinal flora. It contributes to better absorption of all nutrients from the diet (including iron).
RECOMMENDED RECIPE:
Chickpeas with spinach
Lentils for anemia
Lentils are generally recommended for anemia because of its high iron content. They provide 8 mg. iron per 100g. (dry weight) and they are the richest source of iron grains.
To increase the absorption of this iron it is recommended to combine lentils with fruits or foods rich in beta-carotene. For example: a dessert fruit, side salad, papaya, etc..
Lentils salad
Take a fruit dessert to absorb iron
It is recommended to take a fruit dessert, fruit salad or to drink natural fruit juice with meals. This is because raw vegetables, especially fruits, provide high doses of vitamin C that increases iron absorption.
The most recommended fruits are citrus fruits: Orange juice, grapefruit, kumquats, tangerines, etc. are very healthy desserts for those people with anemia.
Another way to take a lot of vitamin C is in salads: peppers one of the richest fruits in vitamin C (they contain even more vitamin C than citrus), radishes, arugula, grated turnip, or take lemon juice for dressing salads.
Vegetarianism and anemia
Vegetarian people should take iron supplements for anemia due to the severity of the disease. Vegetarian foods like cereals, beans, dairy, eggs or nuts are low in this mineral.
A balanced diet rich in legumes, vegetables, fruits, nuts and dried fruit will help to improve anemia.
In these people the medical control will be more important to prevent worsening anemia.
Vegetarians should note that:
- Whole grains are not recommended because they contain phytates that reduce iron absorption.
- They must take dairy products because they contain proteins and vitamin B12. Brewer’s yeast is also rich in iron and contains this vitamin.
- They should take fruits or salads in each meal, because vitamin C increases the absorption of iron.
More information about REMEDIES, NUTRITION, MINERALS AND VITAMINS.
LIST OF VITAMINS
| Vitamin B1 (Thiamin) | Vitamin B2 (Riboflavin) | Vitamin B3 (Niacin) |
| Vitamin B5 (Pantothenic acid) | Vitamin B6 (Pyridoxine) | Vitamin B7 (Biotin) |
| Vitamin B9 (Folic acid) | Vitamin B12 (Cobalamin) | Choline |
| Inositol | PABA | Lipoic acid |
