Rich in Iron Vegetarian Diet: A diet lacking in Iron can lead to anemia. Not many of would like to face this problem. It is, thus, important to ensure you opt for a diet which is rich in iron. This can be vegetarian or even non-vegetarian. There are multiple vegetables which can ensure the apt amount of iron in a human body. It is a known fact that iron is an essential requirement for making hemoglobin and red blood cells. These cells ensure that the right amount of oxygen is carried to the different parts of the body.
Basic symptoms of anemia include extreme weakness, dizziness, loss of stamina and a pale complexion. Including basics like lentils, beans , nuts and greens in a vegetarian diet can ensure there is no risk of iron deficiency.
Tips on adding Iron to the Diet:
Adding iron rich foods to your diet but you need to ensure you include foods which can help you absorb this iron from the different foods.
Breakfast:
You have the choice of opting for a cereal which is fortified with iron along with a glass of orange juice. You can also opt for low-fat yogurt with strawberries and a handful of sunflower seeds or pumpkin seeds. It is advisable not to have tea or coffee with your meals as these tend to inhibit the iron absorption.
Lunch:
For the non-vegetarians, you can opt for a sandwich with watercress and beef on bread which is enriched with iron. You can also opt for spinach, cream cheese and smoked salmon.
For the vegetarians you have the choice of the Panchratna dal which is five dals cooked together. This includes channa, masoor, moong, tuar and urad. Besides the required iron you are benefitted with dietary fiber, anti-oxidants and protein.
The Chickpeas and spinach soup is a total meal and can keep you full and provide the required nutrients long with iron. This soup is beneficial as it is considered as ‘low calories’.
Dinner:
For dinner the non-vegetarians can opt for a stew that is made of chickpeas, kidney beans tinned tomatoes, black-eyed peas, red pepper, onions along with garlic. This needs to be topped with dairy or vegan cheese and some yogurt.
For the vegetarians, palak dal khichdi works apt. Palak dal khichdi is an Indian dish which is favored by most.
Tips for getting Iron:
Besides consuming food which is rich in iron the listed tips can be followed to ensure maximum intake.
* Cook with a cast-iron skillet.
* Refrain from eating foods rich in calcium along with the foods which are rich in iron.
* Refrain from over-cooking food.
*Stay away from coffee and tea during meals.
*Combine foods which are rich in iron with those rich in Vitamin C.
In case the iron levels are yet low after making the required changes in the diet you need to consult a doctor, who might add some sort of iron supplements. These supplements are apt for those not getting enough of iron from their diet.
