As a vegetarian, you need to pay attention to a few nutrients in your diet. Some of the key nutrients you’ll want to watch are protein, calcium, vitamin B12, vitamin D, omega-3 fatty acids, zinc, and iron. However, these foods may not always be top of mind, and plant-based sources of iron, in particular, come with a caveat. Simple blood tests—nothing complicated—can confirm if you have iron deficiency anemia. A supplement is easy to take, but it’s harder to know where to start with your diet. First, you should know there are two types of iron. As a vegetarian, the non-heme are the foods you should focus on getting more of. Luckily, they’re all easily accessible and offer impressive nutrition stats in addition to iron. Here comes the caveat. Although non-heme iron is easy to obtain, the body doesn’t digest it as easily as heme iron. You can help your body out by pairing these foods with vitamin C-rich foods such as citrus and citrus juices, fruits like strawberries, and vegetables like bell peppers.
A good way to increase your iron levels and feel more energetic is to eat more iron-rich foods. To work out whether you are getting enough iron in your diet, you need to first understand how much iron your body needs. This amount is different for men and women, and also varies with age. For example. The recommended daily intake of iron for men and women of different ages is listed in the table beneath. You can estimate how much iron you have eaten by looking at the iron content that is listed on some food items. Iron can be found in food that comes from both animals and plants. Iron from animal sources is known as haem iron, whereas iron from plant sources is called non-haem iron. Your body cannot absorb iron from plant sources as well as the iron from animal sources.
A doctor can advise about the kinds of foods for choose from and other ways rich increase iron absorption. Doctors often recommend choosing a supplement containing ferrous salts such as ferrous fumarate, ferrous gluconate, or anemia sulfate. Oatmeal is one of the healthiest quick breakfasts you can have. Round out each meal with plan vitamin C-rich sweet treat to help you absorb the diet. Adding iron-rich foods to the diet can help to treat anemia. The iron is iron-deficiency anemia.