Recently, the Shanghai Metro stopped for 2 minutes for anemic passengers, arousing the attention of the majority of netizens about anemia. So, what is anemia? What are the symptoms? When will anemia occur? What foods can “supplement iron”?
The Shanghai Center for Disease Control and Prevention stated that iron is the main component of red blood cells in the blood. If iron is deficient in the body, the synthesis of hemoglobin will be reduced, which will affect the production of red blood cells and lead to iron deficiency anemia. Hemoglobin is mainly responsible for transporting oxygen, and the reduced synthesis will lead to insufficient blood oxygen supply, people will feel tired, weak, short of breath, and in severe cases, transient syncope may occur. Therefore, if you feel the above symptoms, you must pay attention to it. If it is iron deficiency anemia, you need to supplement iron quickly.
For the rumor that iron pot can supplement iron, the Shanghai Center for Disease Control and Prevention stated that the iron that can be absorbed by the human body is iron in the form of organic compounds, also known as heme iron, and the absorption rate in the human body is Up to 15%-35%. The iron pot is inorganic iron, and the “iron” that is rubbed off by the shovel is rust, that is, iron tetroxide. The absorption efficiency of inorganic iron in the human body is extremely low, only less than 3%. Therefore, cooking in an iron pan cannot achieve the effect of iron supplementation.
Can red dates and spinach supplement iron? According to the Shanghai Center for Disease Control and Prevention, generally speaking, the consumption of red dates is not very large, and a few pieces a day cannot effectively supplement iron. The iron content in 100g of spinach is 2.9mg, but the iron in spinach is all non-heme iron, and its bioavailability is extremely low.
So, which foods are the “artifacts” for blood? According to the Shanghai Center for Disease Control and Prevention, the whole blood of animals contains heme iron, which has the highest iron absorption rate of all foods, up to 20-25%. In addition, poultry meat can also be a good source of heme iron.
There are many nutrients in the human body, and iron is one of them. Iron deficiency can affect immune function. There are many ways to supplement iron, and dietary iron supplementation is one of the safest and scientific methods. So do you know who is most prone to iron deficiency? What are the symptoms of iron deficiency? Take a look at whether your body is iron deficient. What foods should we eat for iron supplementation?
Iron supplement food
1. Black fungus
Black fungus contains protein, sugar, especially rich in calcium, Phosphorus, Iron.
2. Pig blood
Blood contains inorganic salts that are indispensable to the human body, especially iron is rich in Pig liver is almost twice as high (25 mg of iron per 100 grams), 30 times higher than carp and 22 times higher than beef. Therefore, women should always have pig blood in their diet after childbirth, which not only prevents iron-deficiency anemia, but also supplements nutrition, which is of great benefit to the body.
3, red dates
Red dates have the power of nourishing blood and calming the nerves, nourishing the middle and benefiting qi. The nutritional value of red dates is quite high, but the iron content is not high. It contains a lot of vitamin C and A. Iron deficiency is vitamin C deficiency. Therefore, mothers should eat foods rich in vitamin C while eating iron-containing foods. Red dates are the best supplements.
4. Pork liver
Pork liver is rich in vitamin A, C, protein, fat, thiamine, Riboflavin and minerals such as calcium, phosphorus and iron. These nutrients are beneficial to health and fitness. Pig liver has the functions of nourishing blood and iron, nourishing liver and improving eyesight, and preventing and treating anemia in women after childbirth.
5, egg yolk
In the past perception, egg yolk is the best iron food, but Studies have shown that although the iron content of egg yolks is high, the absorption rate is low (7 mg of iron per 100 grams of egg yolks, and the iron absorption rate is only 3%), but eggs are common food, easy to eat and store, and have various nutritional values. high.
6, blood tofu
Boiled animal blood clots, commonly known as blood tofu, animal blood is rich in nutrients, The iron content is high, and the absorption rate is as high as 100 grams of pig blood contains 260 mg of iron, which is equivalent to 10 times the iron content in pig liver. It has been a good blood supplement since ancient times.
The daily iron intake for adults is 15-20mg, which is equivalent to the iron content contained in 200g of pig blood or 90g of pig liver. Among them, children and pregnant women are high-risk groups of iron deficiency anemia. It is recommended to eat pig blood/pig liver 1-2 times a week, 50-100g each time. (Shaanxi Network Comprehensive People’s Network, Sanjiu Yangshengtang)