Anemia is
most often the result of an iron deficiency in the diet, and is the most
common nutritional deficiency worldwide, according to the Boletin
Infant Hospital in Mexico. This applies to people of all ages who eat
many types of diets, Mexican included. Increasing the iron-rich foods in
a Mexican diet will increase iron intake and can help to counteract
anemia.
Prevalence
Iron-deficiency
anemia is more common among women of all cultures because they need
more iron each day to support the loss of blood through menstruation.
Pregnant women also need additional iron. However, anemia is also a
concern among children, those who eat a Mexican diet included. As of
2006, 16.6 percent of children ages 5 to 11 living in Mexico were
iron-deficient, reports the Boletin Infant Hospital. One study conducted
by the University of Connecticut reported that 54 percent of Mexican
women who participated in the study were anemic. In the United States,
many people of Mexican ancestry continue to eat a predominantly Mexican
diet and are at risk of being iron-deficient.
Meat and Iron
Meat
is a good source of iron, and it is part of many traditional Mexican
dishes. Beef, chicken and fish appear in many recipes of this cuisine.
Tacos, burritos and enchiladas are often filled with shredded or ground
beef or diced chicken. Beef and chicken are also commonly used to
prepare fajitas. Turkey is found in some Mexican recipes,
as well. Fish is a common Mexican ingredient, especially along coastal
towns throughout the country. It is used to make tacos or ceviche.
Shrimp is also found in some recipes, such as fajitas or shrimp
cocktail. Pork is used to make carnitas, which are eaten wrapped in
tortillas. Including meat in a Mexican diet is a healthy way to increase
iron intake among anemic people.
Beans
Pinto
beans are a good source of iron and are a staple in Mexican cuisine.
The iron in beans is not as easily absorbed as the iron from meat,
according to the Office of Dietary Supplements. For this reason,
incorporating both into a Mexican diet will have a positive impact on
iron absorption. Pinto beans are served as a side dish as well as being a
filling for tacos and burritos or as a topping on a tostada.
Vitamin C
Vitamin
C allows your body to more efficiently absorb the iron from your food,
so including foods that contain it with your Mexican meal is a good way
to increase your iron levels and treat anemia.
Corn tortillas, a Mexican cuisine staple, are often treated with lime,
which contains vitamin C. Wrapping meat or beans in a corn tortilla
helps you absorb more iron from both ingredients. Tomatoes are also a
good source of vitamin C and are used in many Mexican sauces, chiles and
salsa. Topping burritos, enchiladas and tacos with one of these will
aid in iron absorption.
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