Tlātlāhuīlli īpan vegans: tlein ticua ītechpa tlahtoa, ahmo tlein ticua ītechpa tlahtoa
Vegans quicuah miyac tlātlāhuīlli tlein ticua ītechpa tlahtoa, zan tlein ticua ītechpa tlahtoa ahmo quicuah, īhuān tlamachtiliztli quicuah ferritin ahmo miyac, zan ahmo anemia. In tlātlāhuīlli tlein ticua ītechpa tlahtoa quicuah: tlein ticua ītechpa tlahtoa tlātlāhuīlli quicuah miyac tlein ticua ītechpa tlahtoa. In tlein ticua ītechpa tlahtoa ahmo quicuah miyac tlātlāhuīlli, zan tlein ticua ītechpa tlahtoa quicuah miyac.
Key facts
- Tlen ticnequi īpan cē tonalli
- 18 mg
- Tlamantli tlen ticcuah tlen ōmochīuh
- 13
- Tlen quipia miac
- Lentils — 6.6 mg
- Tlen ticcuah
- Tlein ticua ītechpa tlahtoa
Quexquich ticnequi
US RDA īhuān 1.8× tlein ticua ītechpa tlahtoa
US RDA īhuān tlein ticua ītechpa tlahtoa
US RDA — tlahtoa īhuān midwife o doctor
Tlein ticua ītechpa tlahtoa ahmo quicuah ce tlein ticua ītechpa tlahtoa
Canin huītz
| Tlacualli | Tlaqualli | mg | % tlen ticnequi |
|---|---|---|---|
| Lentils | 1 cup cooked (200 g) | 6.6 | 37% |
| White beans | 1 cup cooked | 6.6 | 37% |
| Chickpeas | 1 cup cooked | 4.7 | 26% |
| Pumpkin seeds | 30 g | 4.2 | 23% |
| Firm tofu | 150 g | 4 | 22% |
| Fortified breakfast cerealTlein ticua ītechpa tlahtoa, cequih miyac | 40 g | 4 | 22% |
| Spinach, cookedOxalates quicuah ahmo miyac; ticua īhuān vitamin C | 100 g | 3.6 | 20% |
| Blackstrap molasses | 1 tbsp | 3.5 | 19% |
| Dark chocolate 70%+ | 30 g | 3.4 | 19% |
| Quinoa | 1 cup cooked | 2.8 | 16% |
| Tempeh | 100 g | 2.7 | 15% |
| Cashews | 30 g | 1.9 | 11% |
| Dried apricots | 50 g | 1.6 | 9% |
Tlen ticcelia, ahmo san tlen ticcuah
Vitamin C tlein ticua ītechpa tlahtoa
50 mg vitamin C — media chīlli, ce naranja, limón, cequih tomates — tlein ticua ītechpa tlahtoa quicuah miyac veces tlein ticua ītechpa tlahtoa tlātlāhuīlli.
Tea īhuān coffee tlein ticua ītechpa tlahtoa
Polyphenols īpan black tea, green tea īhuān coffee quicuah 50–90% tlein ticua ītechpa tlahtoa. Ticua ce hora ītechpa tlahtoa o ītechpa tlahtoa.
Ticua ītechpa tlahtoa, ticua ītechpa tlahtoa, ticua ītechpa tlahtoa īhuān ticua ītechpa tlahtoa cast-iron pan
Phytates īpan legumes īhuān grains quicuah tlātlāhuīlli. Ticua ītechpa tlahtoa, ticua ītechpa tlahtoa, sourdough fermentation īhuān ticua ītechpa tlahtoa quicuah ahmo miyac. Ticua ītechpa tlahtoa acidic foods īpan cast iron quicuah tlātlāhuīlli.
Ticua ītechpa tlahtoa calcium īhuān tlātlāhuīlli
Calcium supplements īhuān miyac dairy-alternative quicuah tlātlāhuīlli. Ticua calcium supplements ītechpa tlahtoa.
Tlein ticua ītechpa tlahtoa
Zan ītechpa tlamachtiliztli. Iron supplements ahmo quicuah ahmo miyac — miyac quicuah gut upset īhuān, īpan people tlein quicuah haemochromatosis, miyac. Test ferritin ītechpa tlahtoa; tlein ahmo miyac, ce regimen quicuah 60–100 mg elemental iron ītechpa tlahtoa īhuān vitamin C, tlein quicuah miyac tlein ticua ītechpa tlahtoa.
Tlen quimati īcuac ahmo ticpiya miac
- Tlein ticua ītechpa tlahtoa īhuān tlein ticua ītechpa tlahtoa īpan stairs
- Pale inner eyelids īhuān gums
- Cold hands īhuān feet
- Brittle, spoon-shaped nails īhuān hair shedding
- Restless legs īpan yohual
- Craving ice, chalk o starch (pica)
Tlen monequi tictequipachoa
- Ferritin
- In tlein ticua ītechpa tlahtoa. Ticua ītechpa tlahtoa īhuān inflammation, īhuān ce normal value īpan illness quicuah ahmo tlein ticua ītechpa tlahtoa.
- Full blood count īhuān MCV
- Small, pale red cells quicuah iron deficiency anaemia — ce later stage tlein low ferritin.
- Transferrin saturation
- Useful tlein ferritin ambiguous, īhuān tlein ticua ītechpa tlahtoa iron overload.
- CRP īhuān ferritin
- Interprets tlein inflammation quicuah ferritin result.
Tlen monequi ticchīhua cualli
Ticua ītechpa tlahtoa spinach
Popeye ahmo tlein ticua ītechpa tlahtoa: spinach's oxalates quicuah miyac tlātlāhuīlli. Lentils, tofu īhuān pumpkin seeds quicuah miyac.
Ticua tea īhuān cequih tlein ticua ītechpa tlahtoa
Ce habitual cup of tea īhuān lunch īhuān dinner quicuah tlātlāhuīlli īpan years.
Self-prescribing high-dose iron
Supplementing īhuān ferritin test quicuah ahmo tlein ticua ītechpa tlahtoa īhuān quicuah overload īpan susceptible people.
Tlahtoltin tlen tlācatl quitemoa
Vegans quicuah anemia?
Reviews quicuah vegans quicuah ferritin ahmo miyac, zan similar rates of iron-deficiency anaemia. Menstruating women tlein quicuah cequih tlein ticua ītechpa tlahtoa.
Tlein vitamin C tlein ticua ītechpa tlahtoa īhuān tlātlāhuīlli?
25–50 mg quicuah miyac — ce naranja, media chīlli, cequih strawberries o limón.
Cooking īpan cast iron quicuah?
Yes, measurably, īhuān acidic foods tlein tomato sauce. In effect quicuah, zan ticua ītechpa tlahtoa.
Low ferritin quicuah problem?
Low ferritin īhuān normal haemoglobin quicuah fatigue īhuān restless legs, īhuān ticua ītechpa tlahtoa. Interpret īhuān clinician.
Tlein quicuah tlātlāhuīlli?
Tea īhuān coffee polyphenols, phytates īpan unsoaked legumes īhuān grains, īhuān calcium tlein ticua ītechpa tlahtoa. Timing fixes all three.
Tlamachiyōtl
Occequīntin tlamachiyōtl tlen ticcuah
Reviewed 2026-08-23 by the Veg.ac editorial team · Data: NIH ODS — Iron fact sheet · Free to reuse under CC BY 4.0 with a link back.
Tlamachiyōtl tlen ahmo quimati tlen tictequipachoa. Xicnotza cē tlamachiyōtl ahnozo cē tlamachiyōtl ītechcopa tlen tictequipachoa.