Sunday, September 5, 2010

Being Vegetarian without being Anemic

This is a very important topic that has recently been drawn to my attention. I've heard stories (and personally know one person) who were vegetarians but learned they were Anemic. Instead of changing their diet, they simply stopped being vegetarian...

But what if you don't want to stop being vegetarian?

That's what this post is about.

First off, some readers may not know what Anemia is: it's medical condition where your body does not have enough red blood cells to function properly. Red blood cells help carry oxygen to the tissues, and do do this they need Iron, Vitamin C, and Vitamin B12. Symptoms of Anemia include being tired, fatigued easily, appearing pale, heart racing, shortness of breath, hair loss, malaise, and worsening heart problems. Sometimes, Anemics will not feel any symptoms, but it can still be a problem, and in the worse of cases, deadly. But don't let that scare you! Read on and find out how to treat it without having to eat a steak.

For more information on Anemia, click here. This is where I got all of my information on it. Now here is how to be a vegetarian without being Anemic!


When you're Anemic, it probably means you aren't getting enough Iron, Vitamin C, or Vitamin B12. These things are found in meat, and by eliminating meat, you need to make sure you get enough of these from other sources. Here is a chart that shows how much of these things you should be consuming daily:

Vitamin/Mineral

Females (age 11-18)

Males (age 11-18)

Vitamin C

50-60 mg

50-60 mg

Vitamin B12

2.0ug

2.0ug

Iron

15mg

12mg


But, in what foods are these found? Here is a list:
Vegetarian sources of Iron:
~Cereal
~Bread
~Oatmeal
~Wheat germ
~Soybeans
~Tempeh
~Tofu
~Soy milk
~Cashews
~Pumpkin seeds
~Sunflower seeds
Vegetarian sources of Vitamin B12:
~Chick peas
~Lima beans
~Lentils
~Soybeans
~Tempeh
~Tofu
~Textured vegetable protein
~Corn
~Peas
~Milk
~Cheese
~Yogurt
~Cereals
Vegetarian sources of Vitamin C
~Fruits such as Kiwis, Oranges, Guavas, Grapefruits, Strawberries, or Cantaloupes.
~ Brussels Sprouts
~Red and Green Sweet Peppers
~Vegetable juices such as V8.

Another approach to getting enough of these is to take a vitamin. Rainbow Light makes a good multivitamin called "Active Health Teen". It's 100% plant based, so it's good for vegetarians and vegans to take. I take it myself sometimes, and it's great! Click here if you would like to learn more about them or buy some for yourself.

So now you know... Now can now be a vegetarian without being anemic!

If you have any thoughts/questions, please share them in a comment!