How much iron should a vegetarian woman take in each day?

Question

Hi doctor,

My doctor informed me that I was anemic when I was a child. I have not had a blood test in a while. Recently, I have felt quite frail, and I know this is iron-related. I am aware that not eating meat contributes to it. I am curious about how much iron a vegetarian woman should consume daily.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I read your query and understand your concern.

I have provided a diet chart, and substitute foods are listed below.

Early morning - Dates, raisins, and Bengal gram that have been soaked overnight.

Breakfast - Chira (flaked rice) polao, flaked rice, curd, spinach paratha, or spinach roti, bread, and milk for breakfast.

Morning - Milkshake with two pieces of each toasted cashew and roasted almond, apricots, lime juice, orange juice, and guava.

Lunch is two cups of rice and roti at 1:30. Peas and broccoli with curry.

One cup of boiled spinach or other dark green leafy veggies.

Half cup mushroom and paneer curry along with sour milk.

Evening snacks are vegetable stew, chira, puffed rice, and nuts (6 pm).

Dinner is rice/roti, peas, and a vegetarian curry (8.30 pm).

1. Consume more citrus fruit.

2. Try cooking in an ironic container.

3. Include dates, raisins, peas, broccoli, soybean, dark-green leafy vegetables, and so on.

4. Have to sleep at least eight hours.

12 to 15 milligrams per day of iron is required for you.

I hope this has helped you.

Thank you.