Many vegetarians suffer from anemia due to diets poor in iron. This could be due to poor food combinations, poor protein intake and diet rich in tannins and other inhibitors. So if you are a veggie, there are various ways you may supplement your diet with iron.
Sources
- Most of the nuts and also seeds such as pumpkin seeds etc
- Various cereals are fortified with iron, hence would be a good start in the morning.
- Germinated pulses and legumes are rich in iron.
- Most of the greens such as spinach, amaranth and broccoli are rich in iron. But need to be had with sources of vitamin C to absorb the iron.
- Jaggery, puffed rice and beaten rice. Now you know why poha is good for health.
- Dates and other dried fruits, you can add them to your cereal for an iron boost.
Incorporate these foods to boost up your iron intake.
What about iron supplements?
Iron supplements are recommended only if one is highly anemic or in pregnancy. But the downside is it is constipating.
Avoid excess of fiber and high calcium intake which interfere in iron absorption.
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Dear All,
For absorption of iron adding a bit of lemon for all meals including break fast is good. Also, to satisfy the sweet tooth one can go for sesame seed (Teela Undo) after meal too.
I been looking for many good articles about diet and weight loss you came on top of the search. realy good web blog you got going here. Going to keep coming back for sure.
Mr Govind,
I love the laddoo made of sesame seed..
Thanks Rigoberto!!!
am an athlete, Could you please sugest me a diet plan that i can follow .
I run near approx 12 KM in a day
miss please join me on facebook my self manju aur main felhal B.Sc human nutrition se ker re hun mujhe apke help chaheye hogi aur maine aapka ye artical read kia it’s really work’s per mujhe meri fitness or fig; maintainence ke ley tips chahey aur face ke skin ke dullness ko dur karne ke ley bhe .