Anemia refers to the reduction of the amount of red blood cells or hemoglobin in the blood. Hemoglobin is known as the primary component of red blood cells and it is responsible for bind oxygen. With an abnormally low count of hemoglobin in the blood, oxygenation may be compromised.
Some types of anemia can be inherited, with infants not guaranteed to be safe from the time of birth. In addition, child-bearing women are also predisposed to having iron-deficiency anemia, since the menstrual blood loss plus the higher blood supply requirements during pregnancy.
Anemia has several signs and symptoms. A person with moderate to severe anemia, particularly iron-deficiency anemia present symptoms pallor (pale skin), general fatigue, weakness, shortness of breath, dizziness, tongue swelling or soreness, a tingling sensation in the legs, and strange cravings to eat items that are not food like clay, ice, and dirt.
Nutrition plays a vital role in anemia and iron stands as the major nutrient in the management of the blood disorder. According to Mayo Clinic, iron-rich food selections include red meat, pork, poultry, seafood, beans, green leafy vegetables, dried fruits, and iron-fortified bread, pasta, and cereals, among others. In line with these food choices, the following are some meal recipes that can help people with anemia.
Turkey Enchilada Bowl
Poultry is one of the best food choices for anemia; thus, turkey enchilada bowl can be a tasty recipe a person can enjoy. Turkey contains high amounts of protein and low amounts of fat. As an affordable source of iron, turkey also contains minerals like potassium, zinc, and phosphorus, along with vitamin B.
The ingredients for turkey enchilada bowl include 12-ounce ground pastured turkey, one ounce can of diced potatoes with green chili, two ounces organic cheese (shredded), one third cup organic light sour cream, three medium scallions (chopped), six cups organic romaine lettuce (shredded), half teaspoon ground cumin, one glove organic garlic (minced), one and a half cup of organic pinto beans, one fourth cup of free range chicken broth, half teaspoon of sea salt, one-fourth cup of chopped organic red onion, four small olives (sliced), and one-fourth tablespoon of chili powder.
To prepare, the oven is preheat to 375 degrees Fahrenheit. Then, the enchilada sauce is prepared by adding red onion and garlic, which are sauteed for five minutes or until the onion is tender. After that, the canned tomatoes, cumin, broth, chili powder, and half the salt are added. Once done, the heat is reduced and simmered. Then, in another skillet, the turkey is added and is seasoned with remaining salt. It is cooked and stirred until it becomes light brown in color. After that, the beans are rinsed and stirred into the cooked ground turkey. When done, the sauce is transferred to high speed blender and is pureed. The lettuce is divided among the bowls and the turkey mixture is spooned over lettuce. Then, it is topped with enchilada sauce, olives, cheese, scallions, and sour cream.
Broccoli, Ham, and Pasta
Another meal recipe for anemia is the broccoli and ham pasta. As per Eating Well, it is a great make-ahead entree, as the ingredients like the ham and raisins give the dish a punch. The ingredients include half cup of low fat mayonnaise, one-third cup of nonfat plain yogurt, one-fourth cup of reduced-fat sour cream, three tablespoons rice vinegar or white-wine vinegar, a tablespoon of Dijon mustard, a tablespoon of honey, one and a half teaspoons of dried minced onion or dried chopped chives, one and one-fourth teaspoons of dried tarragon or dill, half teaspoon of onion salt or celery salt, white pepper, one red or yellow bell pepper, one fourth cup diced red onion, one-third cup raisins, freshly ground pepper, four cups spinach leaves, one cup radicchio leaves, three cups cooked whole-wheat fusilli or similar pasta, four cups of chopped broccoli florets, and one and a half cups of diced ham.
The dressing is prepared first by combining the yogurt, mayonnaise, vinegar, sour cream, honey, mustard, tarragon, onion, and onion salt in a bowl. Then, the mixture is seasoned with pepper to taste. For the salad, the pasta, ham, broccoli, diced onion, bell pepper, and raisins are mixed in a large bowl. The dressing is added and tossed until evenly mixed. Then, it is covered and stored in the refrigerator to mix the flavors for at least 30 minutes to up to two days. The dish is best served on a bed of radicchio and spinach.
Overall, anemia involves decreased count of the oxygen-binding molecule hemoglobin and it results to compromised oxygenation in the body. Along with the aforementioned meal recipes, further decrease in hemoglobin count can be prevented through proper exercise and adequate rest.