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Dr. Andrew Rynne
MD
Dr. Andrew Rynne

Family Physician

Exp 50 years

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Suggest Balanced Diet For A Vegan

I am vegetarian but want to become vegan. I am worried about absorbing enough iron from plant based sources because I am still in my reproductive years. I have tried being vegan in the past but became overly fatigued during menstruation. Do you have any generalized suggestions for new vegans and iron intake?
Fri, 29 Jan 2016
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Dietitian & Nutritionist,  's  Response
You can take more of beetroot to increase iron. Have lotus stem vegetable to increase iron content.have dates daily 2 to increase iron. You can also releish black raisins for iron content. You need vit c also for absorption of iron. Take lemon with your Dal's. Have fruit along with dates. Don't take tea or coffee with fruits or with dates as they hamper iron absorption. Have small and frequent meals to avoid fatigue. Have fruits regularly. Eat balanced diet. Fill your plate with different colors to get good energy. Have a little of cereals like wheat flour, ragi which helps with iron. U can also have garden cress which is rich source of iron. If u could have helped with your height weight could have counsel in better way.
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Suggest Balanced Diet For A Vegan

You can take more of beetroot to increase iron. Have lotus stem vegetable to increase iron content.have dates daily 2 to increase iron. You can also releish black raisins for iron content. You need vit c also for absorption of iron. Take lemon with your Dal s. Have fruit along with dates. Don t take tea or coffee with fruits or with dates as they hamper iron absorption. Have small and frequent meals to avoid fatigue. Have fruits regularly. Eat balanced diet. Fill your plate with different colors to get good energy. Have a little of cereals like wheat flour, ragi which helps with iron. U can also have garden cress which is rich source of iron. If u could have helped with your height weight could have counsel in better way.