Paleness, fatigue, cold, palpitations or headaches These are some of the signs that you could suffer from anemia. Normally the cause must be sought in the deficiency of some nutrients, specifically a deficiency of iron, folic acid or vitamin B12.

Iron deficiency is the most common and it can be due to an unbalanced diet in which foods rich in iron are lacking, including plant foods rich in iron, or in nutrients that facilitate its assimilation, such as vitamin C. It can also be caused by problems when assimilating nutrients in the intestine or by blood loss.

The recommended daily amountsboth iron and folic acid and vitamin B12, depend on age and sex. Except in pregnancy, some 15 mg iron, 180 to 200 mcg of folic acid and 2 mcg of B12.

Both iron and folic acid can be obtained from plant foods. However, vitamin B12 must be supplemented if following a vegan diet, so it is important to know which foods have vitamin B12.

Replenish your levels of iron, folic acid or vitamin B12

A diet rich in these nutrients will help you prevent problems and maintain adequate energy levels: