Iron deficiency is one of the most common nutritional problems in women, especially in the reproductive age group due to menstrual blood loss, pregnancy, or an unbalanced diet. Early signs may include prolonged fatigue, pale skin, hair loss, and weakness.
According to Dr. Pooja Pillai, internist at Aster CMI Hospital (India), red leafy vegetables such as red amaranth, red spinach or beet leaves are rich sources of plant iron, which can support maintaining healthy iron levels if supplemented appropriately in the diet.
Provide natural plant iron sources
Red leafy vegetables contain non-heme iron, a plant-based iron form. Iron is an important component for the body to produce hemoglobin, a protein in red blood cells that helps transport oxygen to organs. Supplementing enough iron contributes to reducing the risk of iron deficiency anemia, especially in women of reproductive age.
Supports increased iron absorption
One advantage of red leafy vegetables is that they contain vitamin C and natural antioxidants. Vitamin C helps increase the absorption of non-heme iron, which is more difficult to absorb than iron from animals. For optimal efficiency, experts recommend combining red leafy vegetables with vitamin C-rich foods such as lemons, tomatoes or citrus fruits.
Rich in folate is good for red blood cells
Red leafy vegetables provide folate (vitamin B9), an essential nutrient for the formation of healthy red blood cells. Folate is especially important for pregnant women or those planning to become pregnant, as it helps support fetal development and reduce the risk of birth defects.
Reduce fatigue, increase energy
Iron deficiency often makes the body sluggish and lifeless. When hemoglobin levels are improved, better oxygen transport will help reduce feelings of fatigue. In addition to iron, red leafy vegetables also contain magnesium and potassium, minerals that support muscle function and energy metabolism.
Rich in fiber, supports digestion
Not only rich in micronutrients, red leafy vegetables are also low in calories and high in fiber. Fiber helps improve the digestive system, supporting the absorption of nutrients more effectively, including iron. At the same time, a fiber-rich diet also helps maintain a reasonable weight, contributing to stabilizing hormones.
How to add red leafy vegetables to meals
Red leafy vegetables can be stir-fried, cooked into soup, soup, smoothies, or combined in many dishes, helping the menu to be rich and easy to maintain for a long time.
However, in cases of moderate to severe anemia, dietary changes may not be enough. Women should have blood tests and consult a doctor for appropriate iron supplementation advice.
Dr. Pooja Pillai said that red leafy vegetables provide plant iron, folate and vitamin C, which contribute to maintaining healthy hemoglobin and support reducing the risk of iron deficiency if supplemented regularly.
