Overcoming IDA with a Vegetarian/ Vegan Diet

A Food Guide to Combating IDA
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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
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
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!

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ASSESS YOUR RISK OF IRON DEFICIENCY ANEMIA
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Recommended for iron supplementation for pregnant and lactating women
If symptoms persist, consult your doctor.

Reference:

1Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016;116(12):1970-1980. doi:10.1016/j.jand.2016.09.025.

2Pawlak R, Berger J, Hines I. Iron Status of Vegetarian Adults: A Review of Literature. Am J Lifestyle Med. 2016;12(6):486-498. doi:10.1177/1559827616682933.

3Bakaloudi DR, Halloran A, Rippin HL, et al. Intake and adequacy of the vegan diet. A systematic review of the evidence. Clin Nutr. 2021;40(5):3503-3521. doi:https://doi.org/10.1016/j.clnu.2020.11.035

4Verna G, Sila A, Liso M, et al. Iron-Enriched Nutritional Supplements for the 2030 Pharmacy Shelves. Nutr . 2021;13(2). doi:10.3390/nu13020378

5Nielsen JB, Ikkala E, Sölvell L, Björn-Rasmussen E, Ekenved G. Absorption of iron from slow-release and rapidly-disintegrating tablets - a comparative study in normal subjects, blood donors and subjects with iron deficiency anaemia. Scand J Haematol Suppl. 1976;28:89-97. doi:10.1111/j.1600-0609.1976.tb00351.x.

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