Vegetarians and vegans are less prone to heart diseases, diabetes, obesity and certain cancers too.^1,2 If properly planned, vegetarian/vegan diets are can be healthy and nutritionally adequate.¹ However, plant-based diets can cause certain vitamin and mineral deficiencies.³ Vegetarians/vegans should be aware of these potential dietary deficiencies to plan a well-balanced diet.

Iron deficiency anemia (IDA) is prevalent in vegetarians than in non-vegetarians, particularly in women.² Plant-based iron-rich foods have iron which is difficult to absorb because of inhibitors that hamper iron absorption.⁴ Therefore, vegetarians need 1.8 times more iron than non-vegetarians.²

Now, how can you fulfil this additional dietary requirement? Follow the Food guide to combating IDA and consider the following additional tips:⁴

Legumes like lentils, chickpeas, soybeans and beans are iron-rich but contain iron absorption inhibitors. Squeeze some lemon juice on these foods before eating. The vitamin C from lemon juice will help with iron absorption.

Include cowpea and bean leaves along with other leafy vegetables in your diet. They are a rich source of iron.

Consider including iron-rich superfoods like algae and mushrooms in your diet. They are also rich in other nutrients apart from iron.

Switch to iron-fortified cereals and juices.

Probiotics increase iron absorption rates. Ask your doctor to prescribe you the right probiotics.

Think nutritional supplements. Multivitamins + Iron (Iberet® Active) has been specifically designed for the prevention and treatment of IDA. Apart from iron, it also has vitamin C for better absorption, and vitamin B complex, another deficiency common in a vegetarian diet. Multivitamins + Iron (Iberet® Active) also features Gradumet® Technology that ensures maximum iron absorption while being gentle on your stomach.5

IDA is preventable and treatable even on a vegetarian/vegan diet. You have already made a healthy choice of going vegetarian/vegan, now make healthier choices at every meal – choose iron-rich foods and eat them the right way!