6 Plant Foods That Can Help Treat Anemia

Illustrated by obat anemia (Unsplash / Jonathan Ybema)

YOGYAKARTA – Foods that contain iron can help treat anemia. Anemia is a condition where red blood cells are too low. The effect is not enough oxygen in the blood needed by the body. This condition can occur in the short term, can also be prolonged.

One way to treat anemia is to eat foods that contain lots of iron. Here, a list of plant foods that can be a variation on your daily menu and at the same time overcome anemia.

1. Spinach

In 100 grams of raw spinach contains 2.7 mg of iron. This amount is 15 percent of the total daily iron requirement. Citing Healthline, spinach also contains vitamin C which is beneficial for optimizing iron absorption. In addition, spinach is also rich in carotenoids or antioxidant compounds that help reduce the risk of cancer, reduce inflammation, and protect eye health.

Illustration of plant food for anemia medicine (Unsplash/Tijana Drndarski)

2. Nuts

Legumes are full of nutrients, some of which include beans, lentils, chickpeas, peas, and soybeans. They are a great source of iron, especially for those of you who follow a vegetarian diet. In 198 grams of lentils, it contains 6.6 mg or iron as much as 37 percent DV. Black beans contain less, but can still meet the iron 10 percent of the DV with 86 grams.

3. Pumpkin seeds

When making pumpkin compote, you don't need to remove the seeds. Because in 1 ounce of pumpkin seeds contains 2.5 mg of iron. In addition, pumpkin seeds are rich in vitamin K, zinc, and manganese.

4. Quinoa

Quinoa is known as a grain, but is popularly called a pseudocereal. The reason is that it looks like wheat cereal when it is ripe. In 185 grams of cooked quinoa, contains 2.8 mg of iron. In addition, quinoa contains no gluten and is high in protein.

5. Broccoli

Compared to previous plant foods, broccoli is indeed the lowest iron content. In 156 grams it contains 6 percent of the DV, but its vitamin C content is 112 percent of the DV so it helps absorb iron more optimally.

In equal portions, broccoli contains folic acid, fiber, and vitamin K. This vegetable is called cruciferous which contains three anti-cancer compounds, namely indole, sulforaphane, and glucosinolates.

6. Tofu

Unlike the previous plant foods, tofu is processed from soybeans. This food is very popular among vegetarians in several Asian countries. In 126 grams of tofu, it contains 19 percent of the DV. Tofu also contains thiamine and some good minerals, including calcium, magnesium, and selenium.

Plus, tofu contains the unique compound isoflavones that have been linked to improved insulin sensitivity, reduced risk of heart disease, and help with menopausal symptoms.