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.2 Vegetarians/vegans should be aware of these potential dietary deficiencies to plan a well-balanced diet.
Now, how can you fulfil this additional dietary requirement? Follow the Food guide to combating IDA and consider the following additional tips 3 :
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!
1 Melina 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.
2 Bakaloudi 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
3 Verna G, Sila A, Liso M, et al. Iron-Enriched Nutritional Supplements for the 2030 Pharmacy Shelves. Nutr . 2021;13(2). doi:10.3390/nu13020378
4 Nielsen 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.