Anemia is one of the most common disorders of blood. A person is said to have anemia when the number of red blood cells or the concentration of hemoglobin in the blood is low. Hemoglobin is a protein present inside the red blood cells and it helps in the transportation of oxygen to various parts of the body. Women are more prone to anemia.
Superfoods To Fight Anemia:
A healthy diet is a prerequisite for any anemic patients. It is vital for you to include foods that are rich in Vitamin B12, folic acid and Vitamin C in your diet apart from most important ingredient iron.
The following is a salad recipe that will help you to get rid of anemia.
INGREDIENTS (2 Serves):
1/4 bag baby SPINACH leaves.
Spinach is a very popular leafy vegetable that help in preventing anemia. It is a rich source of calcium, Vitamins A, B9, E and C, iron, fiber and beta carotene. It will help in improving the overall health of your body. It is found out that half a cup of boiled spinach contains 3.2 mg of iron and this accounts for about 20 percent of the iron requirement for a woman’s body.
1 raw BEETROOT (about 90g), peeled and julienned or grated.
Beetroot is known to be very effective in fighting anemia. It is a vegetable that is filled with iron content. It will help in repairing and reactivating your red blood cells. Once the red blood cells are activated, the supply of oxygen to all parts of the body increases.
2 small TOMATOES (1 medium)
Vitamin C is the main ingredient in tomatoes along with lycopene. The Vitamin C in tomatoes helps in easy absorption of iron. Tomatoes are also rich in beta carotene and Vitamins E and hence help in natural conditioning of the hair and skin.
1 hard-cooked large EGG, peeled and sliced.
Eggs are a rich source of proteins and contain a lot of antioxidants that will help in stocking up vitamins in the body when you are suffering from anemia. A large egg is said to contain 1 mg of iron.
1/4 cup shelled lightly salted PISTACHIOS.
Pistachio nuts are the best source of iron as it contains 15 mg of iron in 100 grams of nuts.
1 Apple And 10 Dates.
Apple and dates are also known to help in boosting iron levels in the body. The apple contain Vitamin C which helps the body to absorb non heme-iron. Apple contains too 0.12 mg of iron per 100 grams. Dates also contain high quantities of iron and are very useful to fight anemia.
1 Tablespoon HONEY.
Honey contains a good amount of iron. You will get about 0.42 mg of iron in 100 grams of honey. Moreover, honey also contains copper and magnesium that will help in increasing the hemoglobin in your body.
1 tablespoon BALSAMIC VINEGAR and 1 tablespoon extra-virgin OLIVE OIL.
SALT & PEPPER to taste.
- Scatter the spinach leaves onto a large platter. Slice the beetroot into wedges and arrange on top of the spinach. Scatter over the sliced egg, tomatoes and choped dates.
- Chop the pistachios and toast briefly in a dry frying pan over medium heat.
- Mix the balsamic vinegar, olive oil and honey. Season with salt and pepper.
- Peel the apples and cut into matchsticks. Mix everything together and place in the fridge to meld the flavours.