Lack of iron is one of the most common nutritional deficiencies. According to the World Health Organization (WHO), around 30% of the world's population has anemia due to iron deficiency (iron deficiency anemia).
It is more common in women (due to menstruation) and in people who abuse processed foods, since these hinder the absorption of nutrients. In vegetarians and vegans it is very common since the iron present in animal protein is much easier to absorb than the iron present in vegetable sources.
Therefore, here are some tips to avoid anemia if you are vegan or vegetarian:
Include the following foods in your diet
Pure ORGANIC COCOA, peas, raisins, dates, pumpkin and sunflower seeds, ORGANIC HEMP seeds, sesame, spinach, lentils or ORGANIC SPIRULINA. All of them are very rich in iron.
Combine them with others rich in vitamin C
Vitamin C has a fundamental role in the absorption of iron. Dress and season your legumes and salads with lemon juice. In the mornings, drink freshly squeezed orange juice, pineapple, red fruits, mango or papaya. This way, you will guarantee good absorption.
Avoid substances containing iron inhibitors with food
Dairy products, coffee, tea, soy (due to the phytic acid it contains) and refined cereals.
Don't go overboard with the supplements
It is preferable to follow a healthy diet than to abuse iron supplements since an excess of this mineral is not recommended. It is important to combine foods well to ensure good absorption and to have a blood test from time to time to monitor iron levels.
- Tags: Nutrición