Most Indians follow a vegetarian diet. They tend to avoid meats, seafood and poultry. These food products are typically rich in iron and proteins, so vegetarians often find the need to get their dose of these healthy nutrients from vegetarian substitutes. While a lot of vegetarian produce is loaded with iron, the nutrient value of the produce is lost manifolds when the produce is cooked. As such, it is best to eat this produce in either raw or boiled form. Here are a few vegetarian foods that are packed with iron. These include fruits and vegetables for anaemia, juices, nuts and nut milks, legumes, and whole grains.
Legumes: Legumes, including soya beans, lentils and peas are regarded as great sources of iron. These iron-filled foods which also contain a significant amount of proteins, fibre, manganese and complex carbs as do lima beans and red kidney beans. All these vegetarian foods do a great job of protecting your heart and reducing risks of various cardiovascular diseases.
Fruits: If you are suffering from iron deficiencies, you need to increase the intake of fruits such as pomegranate, apples, oranges, peaches, prunes, and bananas. These are regarded as the best fruits for anaemia as they can supply your body with the much needed dose of iron, vitamins and fibres. You should consume these fruits either in the raw form or in the cold extracted form from Second Nature. Try avoiding other packaged juices since they are typically high in artificial sugar content and free of fibre. Fibre is the soul of the fruit and packaged juices typically concentrate on the taste as opposed to the nutrient value.
Nuts and nut milks: Almonds, cashews, macadamia and pine nuts are regarded as good sources of non-heme iron i.e. iron found in vegetarian and vegan produce. You can include these either in their raw or roasted form or as a vegetarian/vegan alternative to dairy-based milks. Second Nature nut milk beverages provide the complete benefits of iron rich drinks for anaemia.
Whole grains: Grains are also an important part of the typical Indian/vegetarian diet. We include wheat and rice in our diets on an everyday basis. However, it is recommended that you include whole grains as opposed to refined/processed grain in your diet for an iron-rich diet. Whole grains offer a wide variety of general health benefits which include reduced risk of obesity, heart diseases as well as type 2 diabetes. Oats, amaranth, quinoa and spelt are regarded as the best whole grains that contain huge amounts of iron.
Vegetables: It is no secret that leafy greens are packed with iron, making them the best option for anaemics. Apart from leafy greens like spinach and kale, you can also include cruciferous vegetables like cabbage, broccoli and Brussels sprouts, which are regarded as iron-rich vegetables. You can get the right blend of fruits and vegetables for anemia from Second Nature beverages such as Spinach + Celery + Ginger + Orange or Beetroots + Carrots + Ginger + Apples.