Best Vegan Diet to Get more Iron to Fight Anemia

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Best Vegan Diet to Get more Iron to Fight Anemia

• Diet Plan for Anemia

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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.

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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.

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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.

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4. 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.

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5. 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.

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6. 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.

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7. 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

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Diet Plan for Anemia

• The deficiency of iron 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 Diet Chart for
  Anemia, you can not only get the required amount
  of iron for your body but you will also fight the
  anemia amicably.