Content
To combat anemia, which in most cases happens due to lack of iron in the blood, it is recommended to include foods rich in iron in the diet, which are usually dark in color, such as beets, plums, black beans and even chocolate.
Thus, knowing a list of foods rich in iron is a great way to help treat the disease. To refresh and make the treatment more pleasant, some of these foods can be used to make delicious juices, which are excellent weapons against the disease but depending on the severity of the anemia, the doctor may prescribe iron supplementation.
Check out some great recipe options against anemia.
1. Pineapple juice
Pineapple juice with parsley is great for fighting anemia because parsley has iron and pineapple has vitamin C that potentiates iron absorption.
Ingredients
- 2 slices of pineapple
- 1 glass of water
- some parsley leaves
Preparation mode
Beat the ingredients in a blender and drink immediately after its preparation. The pineapple can be substituted for orange or apple.
2. Orange, carrot and beet juice
Orange, carrot and beet juice is great for fighting anemia because it is rich in iron.
Ingredients
- 150 grams of raw or cooked beets (about 2 thick slices)
- 1 small raw carrot
- 2 oranges with plenty of juice
- molasses to taste to sweeten
Preparation mode
Pass the beet and carrot through the centrifuge or food processor, to get the most out of your juice. Then add the mixture to the pure orange juice and drink it right away, to make the most of its medicinal properties.
If you do not have these appliances, you can beat the juice in the blender, without adding water and then strain it.
3. Plum juice
Plum juice is also great for fighting anemia because it is rich in vitamin C, and therefore enhances the absorption of iron from foods of plant origin.
Ingredients
- 100 g of plum
- 600 ml of water
Preparation mode
Add all the ingredients in the blender and mix well. After sweetening the plum juice it is ready to be drunk.
4. Braised cabbage with quinoa
This stew is delicious and has a good amount of iron, making it a good option for vegetarians.
Ingredients
- 1 bunch of kale butter cut into thin strips
- 1 sliced garlic
- olive oil
- salt to taste
- 1 cup of quinoa ready to eat
Preparation mode
Place the cabbage, garlic and oil in a large frying pan or wook and stir constantly to reduce. If necessary, you can add 2-3 tablespoons of water to avoid burning the stew, when it is ready add the ready quinoa and season to taste with salt and lemon.
5. Wrap black beans and ground beef
A good meal for those with anemia is to eat a wrap filled with black beans and ground beef, with a spicy flavor, a typical Mexican food, also known as 'taco' or 'burrito'.
Ingredients
- 1 wrap sheet
- 2 tablespoons of ground beef seasoned with pepper
- 2 tablespoons of cooked black beans
- fresh spinach leaves seasoned with lemon
Preparation mode
Just put the ingredients inside the wrap, roll and eat next.
If you wish, you can replace the wrap sheet with a crepioca which consists of taking 2 tablespoons of tapioca +1 egg to the greased skillet.
6. Fradinho bean salad with tuna
This option is also rich in iron, and can be a good option for lunch or dinner, or to eat in the post-workout.
Ingredients
- 200 g of cooked black-eyed beans
- 1 can of tuna
- 1/2 chopped onion
- chopped parsley leaves
- olive oil
- 1/2 lemon
- salt to taste
Preparation mode
Sauté the onion until it is golden brown and add the baked beans. Then add the raw canned tuna, the parsley and season with salt, oil and lemon to taste.
7. Beet salad with carrots
This salad is delicious and is a good option to accompany meals.
Ingredients
- 1 large carrot
- 1/2 beet
- 200 g of cooked chickpeas
- salt and lemon to taste
Preparation mode
Grate the carrots and beets (raw), add the chickpeas already cooked and season with salt and lemon to taste.
8. Lentil burger
This lentil 'hamburger' is rich in iron, making it a good option for those who are vegetarian because they have no meat.
Ingredients
- 65 g of alphabet noodles
- 200 g of cooked lentils
- 4 tablespoons breadcrumbs
- 1 onion
- parsley to taste
- 40 g grated parmesan cheese
- 4 tablespoons of peanut butter
- 1 tablespoon of yeast extract
- 2 tablespoons of tomato extract
- 4 tablespoons of water
Preparation mode
Check out the following video on how to prepare this delicious recipe: