2. Best Vegan Diet to Get more Iron to Fight Anemia Diet Plan for Anemia

3. 1. Blackstrap Molasses Blackstrap molasses are very rich in non-heme iron. In only 2 tablespoons of blackstrap molasses, about 7.2 milligrams of iron are present. Moreover, molasses are highly rich in sugar and excessive consumption can result in diabetes.

4. 2. Lentils Lentils are highly rich in iron, potassium, fiber, and folate aB vitamin. There are three varieties of lentils: brown, green, and red. About 6.6 milligrams of iron are present in one cup of lentils.

5. 3. Tofu/Tempeh Soy-based products like tofu and tempeh are an essential component of the vegan diet. One cup of tempeh contains 4.5 milligrams of iron while a half cup of tofu has 6.6 milligrams of iron. The soy products also contain protein, magnesium, calcium, and phosphorus.

6. 4. Beans and Peas Beans like red kidney beans, lima beans, navy beans, and white beans contain the amount of iron, and every cup of cooked beans can provide 4.4 to 6.6 mg of iron. Moreover, chickpeas and black-eyed peas also contain a good amount of iron and provide 4.6 to 5.2 mg of iron per cup.

7. 5. Sesame, Pumpkin, Hemp, Flax, and Garden Cress Seeds Seeds of pumpkin, sesame, hemp, and flax contain a good amount of vital body nutrients, especially iron. Around 1.2 to 4.2 mg of iron are present in every two tablespoons of these seeds.

8. 6. Cashews and Pine nuts Nuts and nut-based products like nut butter have a good amount of non- heme iron. Nuts like cashew, pine nuts, and macadamia nuts are considered rich in non-heme iron and can provide 1 to 1.6 mg of iron per ounce. Apart from iron, nuts contain a good amount of protein, good fats, and vitamins also. The best way to use nuts is to consume them in their natural form.

9. 7. Leafy greens Leafy greens, especially dark ones, are considered the best source of non- heme iron. Below are some of the leafy green vegetables that you can add to your diet to get more iron. ● Spinach ● Kale ● Collard greens ● Dandelion greens ● Swiss chard

10. Diet Plan for Anemia The deficiency of iron causes anemia because iron is a vital component of hemoglobin and is responsible for proper body function. Consuming non-vegetarian foods make it easy for you to fight anemia as iron is easily available in them. By adding the above-mentioned Diet Chart for Anemia, you can not only get the required amount of iron for your body but you will also fight the anemia amicably.Diet Chart for Anemia