Since ancient times, brown sugar has been regarded as a nutritious food. Whether it is just recovering from a serious illness, or a woman confinement, drinking a glass of brown sugar water always makes people feel warm. Some circle friends asked, can brown sugar replenish blood?
The most common type of anemia is iron-deficiency anemia, so people think that foods high in iron can replenish blood. Iron is divided into two types, one is called heme iron and the other is called non-heme iron. The recommended daily intake of iron for adult men is 12 mg and for women 20 mg.
The iron in brown sugar is non-heme iron. The iron content in 100 grams of brown sugar is about 3 mg to 7 mg. Low absorption and utilization rate, high calorie, and may also bring obesity and dental caries And some other issues, so from an iron point of view, brown sugar is not the best choice for iron supplementation.
Is it really reliable to supplement iron (blood) with spinach?
The iron in spinach is also non-heme iron.
In addition, spinach contains a lot of oxalic acid, which can bind to various minerals, thus affecting absorption. Therefore, the absorption rate of iron in spinach is only 1%, and a large amount of oxalic acid will affect the absorption and utilization of iron in the stomach and intestines. Eating too much spinach for anemia patients will not only not replenish blood, but will make the iron content in the body even more insufficient, thereby aggravating anemia.
In addition, oxalic acid will combine with calcium and zinc in the human body to form calcium oxalate and zinc oxalate and then be excreted, affecting the absorption of calcium and zinc, and easily causing calcium and zinc deficiency.
Tips
The iron content of jujube is also very low, which belongs to non-heme iron and is not easy to absorb, so it cannot be supplemented with iron. .
Let’s not talk about how many iron filings can be shoveled out for cooking in an iron pan. The absorption of inorganic iron is also a big problem, and it cannot be used for iron supplementation either.
They are real iron (blood) foods
1. Red meat
From the perspective of dietary iron supplementation, choose Animal foods, such as red meat, are higher in iron.
The iron content of our lean meats, pork, beef and mutton is relatively stable, and there is not much difference, about 3mg per 100g. The iron absorption rate of animal sources is about 20% to 25%, which is much higher than that of plant sources, and it is a good food form for our intake of iron.
.Animal blood products are one of the richest sources of iron
Animal iron is also made of duck blood The iron content is the most abundant, and 100g contains about 50mg of iron.
Note: Although duck blood, pig blood, and well-known animal offal are indeed high in iron, they are not human. Everyone is suitable.
If you are a patient with hyperlipidemia, hypertension and hyperglycemia, it is not recommended that you choose internal organs for iron supplementation.
It is recommended in the Dietary Guidelines for Chinese Residents that if you eat internal organs, it should be controlled at 85g per week, so the single consumption should not exceed 20g. It is recommended to choose some liver products in regular supermarkets.
Precautions for correct iron supplementation
First, people who take iron supplementation should avoid drinking tea, coffee and carbonated products after iron supplementation Drinks, so as not to affect the absorption of iron;
2. If the patient has the habit of supplementing calcium or drinking milk at the same time, they should pay attention to taking wrong meals;
3. For different anemia groups You should use iron supplements reasonably according to your own situation and in combination with the doctor’s guidance, and do not add them arbitrarily.
Fourth, before iron supplementation, it is necessary to determine whether it is iron deficiency anemia or the existence of insufficient iron intake. For people who do not have iron deficiency or increased demand, deliberate iron supplementation is not necessary, because excessive iron in the body will lead to acute and chronic iron poisoning, endangering health.
Note: For patients with iron-deficiency anemia, iron supplementation is the mainstay of treatment. It is best to choose oral iron instead of injection.
Tips
Reasonable dietary supplements can indeed play a role in iron supplementation, but if you have If you experience physical discomfort, you should seek medical attention in time to supplement iron through medical means.
In addition, you mentioned that eating more red dates, eggs and other foods can also supplement iron. In fact, it is not because of their high iron content, but because of their high content of nutrients such as VC, which promotes In order to absorb iron, as long as you pay attention to the balance of your diet, the iron content that the human body needs to take in is easy to meet.
Source: CCTV Life Circle
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