Plant Based Anemia Nutrition

Tons of people wonder how vegetarians and vegans get Vitamin B12 and iron from their meatless meals. But unbeknownst to them, several plants contain these nutrients. Plant based anemia nutrition consists of including iron-rich and vitamin b-12 loaded foods in the diet.

A lot of individuals believe that Vitamin B12 is only produced in the gut of animals, but that’s not always the case. The vitamin is bacteria-based, and as such, can be found in the soil too. We only need around three micrograms of B12 each day, and so if the plants aren’t enough to get your daily dosage, that’s where the supplements come in handy.

In order to understand the value of a rich nutrition, we must understand what anemia is. Thus the following broad definition for types of anemia.

Types of Anemia

Iron Deficiency Anemia – It’s usually the most common kind of the disease, and iron-shortage in the body causes it. The treatment for this form of anemia involves plant based anemia nutrition and consuming more iron-rich foods.

Aplastic Anemia – Though this type of anemia is usually rare, when it occurs, most times it is life-threatening. Aplastic anemia develops when the body fails to produce enough red blood cells.

Hemolytic Anemia – This disease can sometimes be hereditary, and it develops when the RBCs are destroyed a lot quicker than the bone marrow can replace them. And with the increased destruction rate of the cells, the iron content in the body drops, which also results in the shortage of blood.

Sickle Cell Anemia – SCA is also common around the world. A sickle-celled patient inherits hemolytic anemia, which is mostly caused by defective hemoglobin that forces the RBCs to adopt a sickle shape (or a crescent).

Vitamin Deficiency Anemia – The body also needs vitamin B12 and Folate to produce enough healthy blood cells to function optimally. A diet that lacks this nutrient could result in the development of this disease, if unchecked for a long time. Treatment of this type of anemia involves plant based anemia nutrition and consuming foods rich in vitamins; especially B12, and Folate.

food rich in iron

Pomegranate for Anemia

Plant based anemia nutrition

Iron and vitamin deficiency are mostly nutritional anemia and therefore are more common. Iron is a mineral available in many plants, which gardeners can grow in a backyard garden. A plant-based diet can also be instrumental in the curing of anemia in some individuals. Here are a few vegetables rich in iron and b12 that individuals can use for plant based anemia nutrition and grow in the garden.

Brussels Sprouts

They are rich sources of vitamins, fibers, and are good antioxidants. They also contain large quantities of iron in them. Brussels sprouts use in countless recipes makes them a definite part of the nutrition for iron deficiency anemia.


These colorful legumes contain both iron and proteins, and even vitamins. You could use them to spice up your stews, pasta, or soups. Lentils are easy to grow and only require ~ 100 days to harvest.

Shitake Mushrooms

Shitake mushroom is similar to Nori algae mostly found in Asian countries. They both richly contain vitamin B12. Shitake mushrooms are excellent sources of the nutrient. Even though it cannot supply your full dietary needs sometimes, it’s still a good source to include in a plant based anemia nutrition. No need to hunt the fungi, mushroom cultivation is only one internet search away.

Nutritional Yeast

Lots of people use this type of yeast to produce a cheese-like flavor for foods. A tablespoon of nutritional yeast provides around four micrograms of vitamin B12 for the body. It serves as a source of nutrition for B12 deficiency anemia.

Pumpkin seeds

An ounce of this food contains around one milligram of iron. This is about five percent of the daily amount nutritionists recommend. Most times its benefits are higher when eaten raw, but they still contain a high dosage when roasted for not more than fifteen to twenty minutes.