Plant-Based Diet: Preventing Anemia With Smart Choices

Anemia is a common health risk for those on a plant-based diet, and it's caused by a lack of red blood cells or hemoglobin in the body. Iron deficiency is the most common cause of anemia, and while iron is easily available in meat and dairy, vegans can still get enough iron by eating certain plant-based foods. In this article, we will discuss how to avoid anemia on a plant-based diet by including iron-rich foods and potentially taking supplements. We will also explore the role of vitamin C in boosting iron absorption and provide tips for maximising iron intake.

How to Avoid Anemia on a Plant-Based Diet

Eat iron-rich plant-based foods

Eating iron-rich plant-based foods is key to avoiding anaemia on a vegan diet. Anaemia is caused by insufficient iron in the body, which is crucial for bodily function and overall wellbeing. Iron is needed to form red blood cells and transport oxygen from the lungs to the rest of the body.

There are two types of iron: heme and non-heme. Heme iron is found in animal products and is more easily absorbed by the body. However, it may be carcinogenic. Non-heme iron is found in plant-based foods and is less easily absorbed, but it is much healthier as it is less likely to cause cancer.

Legumes

Legumes, including lentils, beans, and peas, are excellent sources of iron. One cup of cooked lentils provides over 6 grams of iron, which meets at least half of the Recommended Dietary Allowances (RDAs) for both men and women. Other good options are kidney beans and peas, including snow peas and snap peas. Try recipes like lentil curry, burritos, or lentil quinoa meatballs.

Nuts and Seeds

Nuts and seeds, such as pumpkin, sesame, hemp, and flax seeds, as well as cashews, pine nuts, almonds, and macadamia nuts, are good sources of iron. They can be eaten as snacks or used in recipes like nut butter or seed-based spreads.

Potatoes

Potatoes, especially with the skin on, are a great source of iron. A large unpeeled potato can provide up to 18% of your daily iron needs. Try recipes like potato skins, baked potatoes, or mashed potatoes, ensuring you keep the skin.

Dark Leafy Greens

Dark leafy greens like spinach, kale, collards, beet greens, and Swiss chard are excellent sources of iron. In fact, 100 grams of spinach has more iron than the same amount of red meat, eggs, salmon, or chicken. Add them to smoothies, salads, soups, curries, or stir-fries.

Quinoa, Oats, and Amaranth

Quinoa, steel-cut oats, and amaranth are iron-rich grains that can be incorporated into your meals. Quinoa, in particular, provides 2.8 milligrams of iron per cup when cooked, while a cup of uncooked quinoa offers 7.8 milligrams.

Dried Fruits

Dried fruits like raisins and apricots are good sources of iron. Include them in your meals or snacks to boost your iron intake.

Vitamin C-Rich Foods

While not directly providing iron, vitamin C-rich foods like citrus fruits, broccoli, cauliflower, and bell peppers can increase iron absorption by up to 300%. Pair iron-rich foods with these vitamin C sources to enhance your body's ability to absorb iron.

Include vitamin C in your diet

Vitamin C is essential for fighting anemia on a plant-based diet. It helps the body absorb iron more effectively, and iron is a crucial component of hemoglobin, which transports oxygen around the body. Vitamin C is found in every plant food, so it's easy to incorporate vitamin C-rich foods with iron-rich foods.

Vitamin C-rich foods include citrus fruits, such as oranges, grapefruit, lemons, sweet lime, and guavas. You can squeeze lemon over a salad and consume it immediately to get your dose of vitamin C. Be aware that vitamin C is heat-labile, so it's best not to cook these foods. Other vitamin C-rich foods include:

• Bell peppers (red and green)
• Dark leafy greens (such as spinach and kale)
• Strawberries
• Broccoli
• Cauliflower
• Brussels sprouts
• Cabbage
• Carrots
• Sweet potatoes
• Red peppers

By including these foods in your diet, you can increase iron absorption by up to 300%. For example, you could combine a serving of beans with a serving of greens, such as spinach or kale, or a beta carotene source like sweet potatoes or carrots. Another good combination is peanut butter and banana on whole-grain toast.

Understand the different types of iron

There are two types of iron found in foods: heme and non-heme iron. Heme iron is found in meat, fish, and poultry, and is more readily absorbed by your body. You can absorb up to 30% of the heme iron that you consume. On the other hand, non-heme iron is found in plant-based foods such as fruits, vegetables, nuts, and grains. It is less easily absorbed by the body, with only 2-10% being absorbed.

It is important to note that while meat, seafood, and eggs are considered superior sources of iron, there are plenty of plant-based foods that can help you get enough iron in your diet. By consuming a wide variety of iron-rich plant-based foods, you can help reduce your risk of developing anemia.

Some good sources of non-heme iron include:

• Beans, such as chickpeas, black-eyed peas, soybeans, kidney beans, and lentils
• Soy-based foods like tofu, tempeh, and soy milk
• Nuts and seeds, including pumpkin seeds, sesame seeds, hemp seeds, flax seeds, cashews, pine nuts, almonds, macadamia nuts
• Dark, leafy greens such as spinach, kale, collards, beet greens, and Swiss chard
• Potatoes, especially with the skin on
• Mushrooms, specifically white button mushrooms and oyster mushrooms
• Hearts of palm, which are the core of certain types of palm trees
• Tomato paste and sun-dried tomatoes
• Whole grains like amaranth, oats, and spelt
• Dark chocolate
• Blackstrap molasses

Additionally, including foods rich in vitamin C, such as citrus fruits, cauliflower, and broccoli, can help increase the absorption of non-heme iron.

Eat vitamin B12-rich foods

Vitamin B12 is essential for the body's overall health and functioning. It is required for red blood cell formation, nervous system health, DNA synthesis, energy metabolism, cardiovascular health, and skin, hair, and nail health. While vitamin B12 is primarily found in animal-based foods, there are some plant-based sources that can help you meet your daily requirements. Here are some vitamin B12-rich foods to include in your diet:

• Fortified Foods: Many plant-based foods are fortified with B12, such as plant-based milk (soy, almond, or rice milk), breakfast cereals, nutritional yeast, and meat substitutes. Be sure to check the product labels for B12 fortification.
• Nutritional Yeast: Nutritional yeast is often used as a cheese substitute in vegan dishes. It has a cheesy or nutty flavor and is a good source of B12 when fortified. One tablespoon of 100%-fortified nutritional yeast provides 2.4 mcg of vitamin B12, which is 100% of the daily value.
• Shiitake Mushrooms: Shiitake mushrooms are a great vegan source of B12. The levels can vary, but they are generally considered sufficient to meet daily requirements. For 100g (dry weight) of shiitake mushrooms, the average B12 consumption is 5.61 mcg.
• Tempeh: Tempeh is made from fermented soybeans, and while the B12 content is typically low, it can still be a good source of this vitamin. The B12 levels in tempeh can range from 0.7 mcg to 8.0 mcg per 100g.
• Algae or Seaweed: Algae can be a good source of B12, but it's important to note that not all types of algae are suitable. Research suggests that dried green laver (Enteromorpha sp.) and purple laver (Porphyra sp.) contain significant amounts of vitamin B12. However, for other types of algae, such as chlorella and spirulina, it's essential to check the nutrition labels for B12 content.
• Fortified Cereals: Fortified breakfast cereals are another option for vegetarians and vegans to increase their B12 intake. These cereals often contain around 25% of the daily value per serving, but the amount can vary between brands, so be sure to check the packaging.
• Eggs and Dairy: If you are a vegetarian, eggs and dairy products like milk and cheese can be good sources of vitamin B12. One large hard-boiled egg contains 0.6 mcg of vitamin B12, and dairy products like milk and yogurt also provide a decent amount.

While it is possible to get enough vitamin B12 on a plant-based diet, it requires conscious effort and attention to dietary choices. Regular monitoring of B12 levels through blood tests is essential to ensure adequate B12 status. Consulting with a healthcare provider or a plant-based registered dietitian can provide personalized guidance on B12 intake and help prevent any potential deficiencies.

Consult a doctor or nutritionist

Consulting a doctor or nutritionist is an important step in managing and preventing anemia on a plant-based diet. Here are some reasons why:

Diagnosis and Monitoring

Doctors can perform blood tests to check for anemia and determine the underlying cause. They can monitor your iron, ferritin, and hemoglobin levels to diagnose low iron levels or anemia. This is especially important if you are experiencing symptoms such as fatigue, dizziness, light-headedness, rapid heartbeat, or shortness of breath.

Dietary Advice

Nutritionists or registered dietitians can help you design a meal plan that includes iron-rich plant-based foods compatible with your dietary restrictions. They can guide you in reaching your daily recommended iron intake and ensure your nutritional needs are met. For example, they may advise including iron-fortified breads and cereals, green leafy vegetables, white beans, kidney beans, lentils, quinoa, and dried fruits in your diet.

Absorption and Supplementation

Doctors and nutritionists can provide advice on enhancing iron absorption. For instance, vitamin C and beta carotene-rich foods can boost iron absorption. Nutritionists can also help determine if iron supplements are necessary and recommend high-quality vegan options with good absorption rates, such as Ferosom Forte.

Addressing Deficiencies

In addition to iron, a plant-based diet may lack other nutrients, such as vitamin B12, which can contribute to anemia. Doctors and nutritionists can help identify and address these deficiencies. For instance, vitamin B12 supplements may be recommended, but these should be taken under medical supervision.

Treating Underlying Conditions

Anemia may be caused or exacerbated by underlying medical conditions, such as heavy menstrual bleeding, gastrointestinal disorders, urinary tract bleeding, thyroid disorders, or infections. Doctors can diagnose and treat these conditions, which may help alleviate anemia.

Pregnancy Considerations

Pregnant women have an increased need for iron due to the demands of the developing fetus. Anemia during pregnancy can lead to premature birth or low birth weight. Consulting a doctor or nutritionist can help pregnant women manage their iron levels and ensure a healthy pregnancy.

Frequently asked questions