Food 7. Quinoa: A Nutritious and Iron-Rich Grain
Quinoa, a gluten-free pseudo-grain, has gained popularity in recent years due to its impressive nutritional profile. A 100g serving of cooked quinoa contains approximately 1.5 mg of iron, making it a beneficial addition to an anemia diet. In addition to its iron content, quinoa is also a complete protein, containing all nine essential amino acids.
Quinoa can be used in various dishes, from breakfast bowls and salads to casseroles and stuffed peppers. Its nutty flavor and slightly crunchy texture make it an excellent alternative to rice or couscous. When cooking quinoa, be sure to rinse it thoroughly before use, as this helps remove the bitter saponin coating that can inhibit iron absorption.
To enhance quinoa’s iron absorption, pair it with vitamin C-rich foods like leafy greens, bell peppers, or citrus fruits. This combination not only boosts iron absorption but also adds a burst of flavor and color to your meals.
By incorporating quinoa into your anemia diet, you can effectively increase your iron intake while enjoying a delicious and nutritious meal option. (7)
