Are you tired all the time? Maybe your cells and organs aren’t getting enough oxygen.
Red blood cells are transporters of oxygen. And when your blood lacks enough healthy red blood cells or the substance that carries oxygen (hemoglobin), a condition called anemia can develop.
The result – low energy, fatigue, loss of concentration, dark circles around your eyes, cold hands and feet, irregular heartbeat, pale skin, dizziness or fainting, shortness of breath and other unpleasant health effects.
Iron deficiency anemia can be caused by:
- An iron-poor diet, especially in infants, children, teens and vegetarians
- Pregnancy and breastfeeding that deplete a woman's iron stores
- Menstruation
- Frequent blood donation
- Endurance training
- Digestive conditions such as Chrohn’s disease or surgical removal of part of the stomach or small intestine
- Certain drugs, foods, and caffeinated drinks
Iron to the rescue!
Iron is a mineral that’s necessary for the production of hemoglobin in red blood cells. It’s also involved in the production of ATP (the basic unit of cellular energy) and essential for the regulation of cell growth and differentiation.
There are two forms of dietary iron: heme and nonheme. Heme iron is derived from hemoglobin, the protein in red blood cells that delivers oxygen to cells. Heme iron is found in animal foods including red meats, fish, and poultry. Iron in plant foods such as lentils, beans, pumpkin seeds and leafy greens is arranged in a chemical structure called nonheme iron.
Because vitamin C boosts the absorption of iron, it is best to consume iron-rich foods with vitamin-C containing foods to get the most benefit.
Here are the specific criteria that make a recipe an “Anemia Recipes” at Healing Gourmet:
- Excellent source of iron
- Good source of vitamin C
When you submit a recipe that meets these criteria, your creation will appear in Anemia Recipes, helping others to enjoy a healthy, anemia-fighting diet.