The vegan recipes collected on this page are high in iron. Include these vegan foods in your diet for anemia and make up for iron deficiency in a delicious, satisfying and easy way!

You can fully cover the daily need for iron if you eat 5 oatmeal cookies with an apple, 2 slices of pumpkin pie, 3 buckwheat cutlets, a portion of potatoes in a rustic way and with the help of many other dishes from this collection. Your choice is quite large and varied.

A high iron content is found in ingredients such as spinach, cale, broccoli, and in many legumes (lentils, soybeans, peas). Nuts, seeds, dried fruits also have a large amount of iron. It is important to understand that non-heme iron contained in plants differs in the level of assimilation from heme iron obtained from animal products. And so that plant (non-heme) iron is better absorbed, he needs support in the form of vitamins A and C.

Vitamins A and C Improve Iron Absorption

For better absorption of iron from vegan dishes, fruits and vegetables rich in vitamin C (citrus fruits, berries, herbs, yellow and red peppers) should be present in the diet. The level of hemoglobin increases markedly when consumed with iron-containing dishes of plant-based ingredients rich in vitamin A (carrots, squash, broccoli, basil, etc.).

Vitamins A and C are found in large quantities in vegan lagman, pumpkin milk, cabbage pie, beloved borsch and salad Olivier. If you have anemia, then these recipes should be prepared more often than usual.

Calcium, coffee and tea interfere with the absorption of iron

Iron will be absorbed better if it enters the body separately from calcium.
For example, sesame tahini paste per 100 g contains 14 mg of iron, which, it would seem, completely covers the daily requirement of the body. But sesame also contains a lot of calcium, which will compete with iron, and then iron will be absorbed only by 45%.

After an iron-containing meal, refrain from tea and coffee, since the tannins (binders) contained in them also interfere with the absorption of calcium.

Iron ... Thanks to this valuable trace element, the body literally breathes! Iron is an essential component of hemoglobin, which delivers oxygen to all parts of the body, supplying the body with energy. Also, iron is involved in the production of DNA, the synthesis of hormones and many other metabolic processes of the body. A lack of iron leads to oxygen starvation of the body, which affects the destructive effect on the body. Due to deficiency, anemia (anemia) and other diseases can develop.

Thanks to my selection of vegan recipes, you can make a complete nutrition plan for iron deficiency anemia. See recipes, try to cook and write in the comments how they help you maintain your normal iron level.

A diet for iron deficiency can be not only useful, but also tasty - iron! :)