Iron deficiency: Get your fill with these vegetarian, non-vegetarian and vegan diet options

Iron deficiency: Spinach, kale, and other leafy greens are iron-rich vegetables, although their non-heme iron absorption can be enhanced by combining them with vitamin C-rich foods (Image: Canva)

If you've been dealing with fatigue lately, been having persistent headaches, feeling breathless with minimum exertion, or think your complexion is turning pale, your blood test results should reveal something sinister. Perhaps your haemoglobin levels are low, or you are deficient in iron. This means that your body is not getting enough iron, which is essential for making red blood cells and hemoglobin. Without enough red blood cells or hemoglobin, your blood cannot carry oxygen properly. This can lead to a health problem called anemia, which can affect your energy, mood, and overall well-being.

Deficiency in haemoglobin can be due to a number of factors, including inadequate dietary intake of iron, certain chronic diseases, or hereditary conditions, which disrupt the balance required for this life-sustaining molecule. However, the most common cause is an insufficient intake of iron, vitamin B12, or folate, all of which are essential for red blood cell production.

Signs and symptoms of iron deficiency

While fatigue and weakness are obvious red flags for iron deficiency, watch out for pale skin and mucous membranes, like the inside of the eyelids. This is because the body struggles to provide sufficient oxygen to the tissues. Shortness of breath, even with minimal exertion, is another warning sign. This happens because of the reduced oxygen-carrying capacity of the blood.

Restless legs syndrome, which is characterised by an uncomfortable urge to move the legs, especially at night, is another common symptom. Some other signs include brittle nails, cold hands and feet, and an increased susceptibility to infections.

Remember, these signs can vary in severity, and early detection and intervention are crucial to prevent anemia.

Best iron sources in a non-vegetarian diet

If you include animal-based foods in your diet, know that it can be an effective way to boost iron intake. Lean cuts of red meat are rich sources of heme iron, which the body absorbs more efficiently than non-heme iron found in plant-based foods. However, it's crucial to exercise moderation when consuming red meat, as its excessive intake has been linked to potential health risks, including cardiovascular issues.

Additionally, poultry, particularly chicken and turkey, provides heme iron. Fish variety like tuna, salmon, and sardines, is also known for its iron content.

Iron sources in vegetarian diets

Adopting a vegetarian diet can be a heart-healthy choice as it's often lower in saturated fat and cholesterol, reducing the risk of cardiovascular issues. Vegetarian diets offer a plethora of iron-rich foods, especially in the form of non-heme iron. Legumes like lentils, chickpeas, and black beans are standout options, packed with iron and fibre. Spinach, kale, and other leafy greens are iron-rich vegetables, although their non-heme iron absorption can be enhanced by combining them with vitamin C-rich foods. Whole grains like quinoa and fortified cereals are additional plant-based sources of iron. It's important to note that as a vegetarian, attention to vitamin B12 intake is also crucial for your health.

Vegan-friendly iron-rich foods

If you are a vegan and  abstain from all animal products, you can still  meet your iron requirements by focusing on plant-based sources. Dark leafy greens like kale and Swiss chard, as well as legumes such as lentils and soybeans, provide ample non-heme iron. Making nuts and seeds your favourite snack partner is important.

Nuts, particularly cashews and almonds, and seeds like pumpkin seeds, are iron-rich options. It's essential to manage your iron intake effectively because the non-heme iron from plant sources is not as readily absorbed as heme iron.

Combining these foods with vitamin C-rich choices like citrus fruits can help enhance iron absorption. As per your doctor’s advice you can also consider iron supplements if necessary, to prevent the development of iron-deficiency anemia.