Vegetarian diet tips to fight anemia: 5 healthy foods to beat fatigue, hair loss, more

Health benefits of spinach: A well-known iron source, this leafy vegetable also contains folate, which supports red blood cell formation (Image: Pexels)

• Anemia often affects children, women, and pregnant women due to low iron or vitamins.
• Spinach, lentils, chickpeas, and beetroot help prevent anemia.
• Vitamin C boosts iron absorption from vegetarian sources.

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Anemia is a common nutritional deficiency, particularly affecting children and pregnant women. It occurs when the body is unable to produce sufficient red blood cells or haemoglobin, both of which are crucial for delivering oxygen throughout the body. While iron deficiency anemia is the most common type, it can also result from low levels of vitamin B12 or folate.

People with anemia often experience symptoms such as fatigue, shortness of breath during physical activity, hair loss, pale skin, and brittle nails. Some may also find it hard to concentrate.

For vegetarians, it's important to have a well-balanced diet since vegetarian foods do not provide easily absorbable iron, unlike non-vegetarian options.

Also read | Fatigue, weakness and other common symptoms of anaemia

Best foods to prevent anemia

Here are some vegetarian foods that can help manage and prevent anemia:

Spinach: A green leafy vegetable, spinach is a well-known iron source. It also contains folate, which supports red blood cell formation. However, spinach has oxalates that can inhibit iron absorption. Adding lemon can help counteract this, as vitamin C enhances iron absorption.

Lentils: Varieties like masoor and moong dalare rich in protein and iron. Regular consumption can help increase haemoglobin levels. Sprouting lentils can also improve iron bioavailability.

Chickpeas: Also known as chana, chickpeas provide iron, protein, and folate. They can be included in many dishes and are best consumed with vitamin C-rich foods to enhance iron absorption.

Also read | Iron deficiency anemia: Pair these iron-rich foods with Vitamin C-rich options in daily diet

Kidney Beans: Rajma is a popular choice rich in iron. It's important to soak and cook kidney beans thoroughly before eating. Including rajma in your diet can help reduce the risk of anemia.

Beetroot: Known for promoting circulation and red blood cell production, beetroot can be added to daily meals as a side salad, or consumed as soup or juice along with tomatoes.

Making conscious dietary choices can help prevent anemia. Including vitamin C-rich foods in your diet can boost iron absorption.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.