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Iron-rich foods that help keep anemia under control can taste good too! The Beetroot-Fruit Cocktail and Ham and Beans recipes below prove it.
Commercials for a famous tonic that addressed “iron-poor blood” started appearing in the mid-twentieth century. That tonic, Geritol, still exists today, which tells you that a lot of people must be having problems with anemia — a blood disorder attributed to the deficiency of iron, folic acid and vitamin B12.
No wonder people search out a tonic if they have anemia: The disease causes dizziness and fatigue, even during non-strenuous activities. Iron-deficient anemia is the most common type, and occurs when your body doesn’t have the required iron content to produce hemoglobin, the protein that carries oxygen to all parts of your body and provides energy for you to carry out your daily activities.
Iron is of two types – heme which is easily absorbed by the human body and non-heme which is not. While non-vegetarian foods like red meat and eggs are rich sources of the heme form, vegetarians have to augment their intake of iron from foods like beets (also known as beetroots), blackstrap molasses and green leafy vegetables. It’s important to also include foods rich in vitamin C, such as citrus fruits, because they help in the absorption of non-heme iron.
Here are two recipes – one vegetarian and the other non-vegetarian – for dishes that are rich in iron and can help keep anemia at bay:
The juice has to be consumed within an hour or so after preparation to ensure you get all the nutrients. It’s a good recipe for those prone to anemia because beet juice is rich in both iron and folic acid, and lime is rich in vitamin C, which is the catalyst that helps the body absorb iron from non-heme sources.
This dish contains both red meat (ham) and blackstrap molasses, both of which are rich in iron and help enrich the hemoglobin content in your blood.
And here are some quick concoctions that can also help prevent anemia or address it if you already have it:
This article is contributed by Sarah Scrafford, who regularly writes on the topic of
Care Plans. She invites your questions at her personal e-mail address:
sarah.scrafford25@gmail.com.
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