1. Are Veganism and Anemia Synonymous?
It is really a myth that all vegetarians and vegans are anemic. Eliminating meat and dairy isn't harmful to your health; in fact, doing so actually has many health benefits. It is possible to become anemic as a vegan. However, with a properly planned vegan diet, vegans can avoid becoming anemic. The key is to ensure that you're incorporating enough plant-based sources of iron into your diet. Don't let a worry of becoming anemic prevent you from trying a vegan diet if you're otherwise inclined to do so. The health benefits of a vegan diet are numerous, and careful menu planning can eliminate the risk for anemia. Eat for anemia as a vegan by adding the right foods to your diet.
2. Iron Without Dairy
Just because you don't eat dairy doesn't mean you can't get enough iron. In fact, some studies have demonstrated that dairy foods such as milk, cheese and yogurt contain iron that is poorly absorbed by the human body. So while it's possible to consume a lot of iron when you eat dairy foods, it's also possible to become anemic since much of the iron isn't absorbed. Incorporate iron-rich foods into your daily diet such as beans. Eat a variety of beans for optimal nutrition and to keep your meals interesting. Soy milk is also a good dietary source of iron, and it's a tasty replacement for regular milk. Vitamin C helps with iron absorption. Try to eat foods that contain iron and vitamin C during the same meal.
3. Take Some Tests
If you're tired or fatigued, you might want to consider having your hemoglobin and ferritin levels tested. Both can be checked with simple blood tests. Iron is needed to form red blood cells, and your hemoglobin will show if you have enough. Ferritin is your body's iron reserve. You'll be able to make the right dietary changes based on your blood test results. In some cases, iron supplementation might be necessary. Consult a registered dietitian if you need help with meal planning. Because iron is stored in the body for years, it's possible to eat an iron-deficient diet for some time as a vegan but not become anemic for several years. Recognize that your iron needs will change with age; this is particularly true for females. Women need less iron after they've reached menopause. Your iron needs also will usually be fewer if you use a form of birth control that suppresses menstruation or reduces your number of periods.
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