Iron is a mineral essential for proper growth and development. Your body uses it to make hemoglobin and certain hormones. Two types of iron are found in food: heme (animal-derived) and non-heme (plant-derived). Although it can be taken as a supplement, enough iron is available in our dietary sources. Vegans can find non-heme iron in dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads. Hemoglobin is a protein in red blood cells that carries oxygen from your lungs to all parts of the body. Myoglobin, another protein made by iron, brings oxygen to your muscles. Your
body needs iron to function properly. Too little will lead to an iron deficiency. Too much can cause iron poisoning. The average amount of iron a vegan needs is 32 milligrams per day for women and 14 milligrams per day for men. Vegans need up to 1.8 times more iron than people who eat meat. Iron plays an important part in proper bodily functions, including: Blood Production Health Iron is found in
red blood cells called hemoglobin, which carries oxygen in your blood from your lungs to your tissues. This improves your heart health, respiratory functions, and immune function. Physical Health Your skin, hair, and nails appear stronger
and healthier due to the synthesis of collagen, a protein needed for joint and skin health. Collagen is made by iron, a component of the enzymes essential for proper production. Iron is found in muscle cells. Called myoglobin, it helps muscles accept, store, and transport oxygen. Mental Health Iron makes up certain proteins essential for energy metabolism. The right amount of iron improves general energy and
increases focus. Low levels of iron can lead to an iron deficiency called anemia. The symptoms of anemia include: There is
a misconception that a vegan diet is missing iron, however vegans are no more likely to develop iron deficiency anemia than the general population. Vegans typically consume an adequate amount of iron because their diet is high in vitamin C, which improves absorption of nonheme iron. ContinuedThese 6 foods are great sources of vegan-friendly iron: 1. Blackstrap molasses Blackstrap molasses is the best source of nonheme iron. Only 2 tablespoon contains 7.2 milligrams of iron. Molasses contains higher amounts of sugar, so intake should be limited. 2. Lentils Lentils come in three varieties: brown, green, and red. Lentils are not only full of iron, but also high in potassium, fiber, and folate, a B vitamin. One cup contains 6.6 milligrams of iron. 3. Tofu/Tempeh Tofu and tempeh soy-based products are an integral part of a vegan diet. Tofu has a higher iron content of 6.6 milligrams per half-cup. One cup of tempeh has 4.5 milligrams of iron. 4. Spinach One cup of cooked spinach contains 6.4 milligrams of iron. Adding spinach to meals, whether it’s sauteed in a dish, added to smoothies, or eaten raw, is an easy way of including more iron in your diet. 5. Beans Beans are a great source of iron. Kidney beans (5.2 milligram / cup), soybeans (4.5 milligrams / cup), and lima beans (4.5 milligrams / cup) have the highest iron content. 6. Swiss chard Swiss chard is a green leafy vegetable rich in vitamins and minerals. This multi-beneficial vegetable can be steamed, sauteed, or eaten raw. But it’s less bitter when cooked. One cup of cooked swiss chard contains 4 milligrams of iron. Pagination People give up eating meat and animal products such as milk, cheese, and eggs for many reasons. But doing so may increase the risk of iron deficiency anemia, a potentially serious condition in which the body does not make enough oxygen-bearing red blood cells. For vegetarians who eliminate meat, anemia can be due to an iron deficiency. For vegans, who give up all animal products including dairy, eggs, and even honey, anemia can also be caused by vitamin B12 deficiency. The answer is to eat a carefully balanced diet — by getting needed iron and B12 from other sources, you should be able to stay committed to a vegetarian or vegan diet and prevent anemia. The Facts on Iron Deficiency Anemia The most common cause of anemia is iron deficiency. This means that you are not getting enough iron in your diet. Iron is necessary for carrying oxygen in the hemoglobin of your red blood cells. These cells carry oxygen throughout your body, giving you energy. Fatigue is the most common symptom of anemia, but many people have mild anemia without knowing it. Start by learning how much iron you need every day:
Iron is available in two forms: heme and non-heme. Heme iron is the most easily used by your body and is found in meat, poultry, and fish. Non-heme iron is found in vegetables — your body can still use it, just not as easily. Some of the foods that vegetarians can eat to increase iron in their diet are:
It is a good idea to combine these iron-rich foods with foods high in vitamin C because C helps your body use iron. For example, you might want to top your spinach salad with grapefruit sections or drink a glass of orange juice as you dig into your fortified cereal in the morning. Multivitamins often contain iron, especially those labeled for women under age 50. You should discuss the need for taking a multivitamin with iron with your doctor, and get a recommendation for which type of supplement to purchase. The Facts on Vitamin B12 Deficiency Anemia Also called pernicious anemia, this type of anemia is due to a lack of vitamin B12 in your diet. This B vitamin plays an important role in making red blood cells. In nature, this vitamin is only available in meat or animal products, which is why vegans must be careful to find other ways to include it in their diets. Vegetarians who eat dairy and eggs usually get enough B12 through these sources. When you read the nutrition labels on packaged foods, , look for foods fortified with vitamin B12. Here are some examples of processed foods that contain vitamin B12:
If you do decide to take a dietary supplement, do some homework. For example, know that even a healthy body does not readily absorb all of the B-12 vitamin in a supplement. Talk to your doctor or nutritionist for the amount of supplemental B12 that’s right for you. Whatever your reasons for choosing a vegetarian or vegan diet, learn how to create a healthy balance that includes enough iron and vitamin B12 to stave off anemia and leave you with plenty of energy. Learn more in the Everyday Health Anemia Center. How can I raise my red blood cell count fast?The RBC count can be improved with an increase in the intake of nutrients like Vitamin B9 (Folic Acid), Vitamin B12, Iron, Copper, Vitamin A, Vitamin C, Vitamin E. Furthermore, exercising regularly and reducing the consumption of alcohol can increase the RBC count in the human body.
What drink increases red blood cells?A. Juices like prune juice, beetroot juice, pumpkin juice and spinach juice are rich plant-based iron sources. They are also a powerhouse of various vitamins and minerals, which increase your body's healthy iron levels.
How do vegetarians treat anemia?Some of the foods that vegetarians can eat to increase iron in their diet are:. Fortified breakfast cereals, both hot and cold.. Blackstrap molasses.. Green leafy vegetables.. Dried beans, such as black and kidney beans, and lentils.. Whole grains.. Enriched rice or pasta.. Pumpkin seeds.. Prune juice.. What food raises red blood cells?The best sources are red meat (especially beef and liver), poultry, fish, and shellfish. Other foods high in iron include peas, lentils, beans, tofu, dark green leafy vegetables such as spinach, dried fruits such as prunes and raisins, and iron-fortified cereals and breads.
|
How to increase red blood cells quickly vegetarian
Postagens relacionadas
direito autoral © 2024 cemle Inc.
