Written by: Floating Cannon | Editor-in-charge: Galaxy | Image: Huang Zai
Hi, hello everyone, today is your floating cannon duck again~
A few days ago, my mother's physical examination results came out and found that she was a little anemic, so all kinds of red dates, ancient brown sugar and ejiao health care products were all arranged.
Boy! As a professional and senior science editor, how can I read this?
Therefore, today for the anemia but do not know how to replenish blood sisters / mothers and aunts and all kinds of health care people, arrange a reliable "food blood supplement guide", read = save a lot of money!!!
▲Image source: giphy
Do you know if you're anemic?
First of all, the anemia described in this article refers to iron deficiency anemia. Small partners should first determine whether they belong to iron deficiency anemia, and then prescribe the right medicine.
Since the physiological function of iron is mainly to synthesize hemoglobin, the hemoglobin content will decrease when iron deficiency occurs, causing iron deficiency anemia.
Symptoms include fatigue and weakness, palpitation, shortness of breath, dizziness, and in severe cases, pallor, pale mucosa of the lips and conjunctiva, and mild enlargement of the liver and spleen.
▲Image source: giphy
If it is difficult to judge whether it is anemia, the floating cannon recommends that you should first go to the hospital to check the blood routine, and grade the degree of anemia by the content of hemoglobin (Hb, commonly known as hemoglobin):
Mild anemia: the content of hemoglobin is between 90g/L and 110g/L.
Moderate anemia: the hemoglobin content is between 60g/L and 90g/L.
Severe anemia: hemoglobin content is below 60 g/L.
Iron levels in the body can also be determined by the following indicators:
Mean erythrocyte hemoglobin concentration (MCHC), mean volume of erythrocytes (MCV), reticulocyte concentration (CHr), total iron binding force, transferrin saturation, serum iron concentration (SF), and serum transferrin receptor 1 (TfR1) concentration. (It's important to note that no individual test measure can fully reflect iron nutrient levels.) ）
If iron deficiency anemia is indeed, it should first be treated with exogenous iron according to the doctor's recommendation, and at the same time, actively consume iron-rich food sources.
▲Image source: giphy
Okay, then let's start our look at it and save 1 million (exaggerated) - "blood tonic food" inventory!
"Blood Tonic Food" Inventory
Before taking stock, I want to draw an important point for everyone: there are two main types of iron contained in food.
The first is heme iron, which is more utilized in the human body. Most of them are found in animal foods, such as animal blood, lean meat, fish, poultry, animal liver, etc. These foods are not only high in iron content, but also in the process of absorption, not affected by other foods in the diet, high utilization.
The second is non-heme iron, which is used inefficiently by the human body. And most of them are found in plant foods, such as vegetables, grains, beans and other foods. Moreover, non-heme iron is very susceptible to phytate, oxalate, phosphate and other substances in food, and the absorption and utilization rate is very low.
▲Image source: giphy
Speaking of this, I believe that everyone has understood seven seven eight eight, the following floating cannon and then one by one inventory:
Jujube
Blood Replenishment Index: ☆
The matter of red dates to replenish blood has always been quite controversial, but it is not widely recognized in nutrition. In terms of iron content alone, the iron content of 100g of dried red dates is 5.09mg, which is not high and the absorption rate is very low.
However, the sugar content is not a lot, 100g of dried red dates contain 62g of sugar, surprised? Surprised?
▲Image source: Network
Small partners who lose weight can pay attention!
brown sugar
Blood replenishment index: 0
Harm, if you can, I really want to give brown sugar a negative score!
100g brown sugar, iron content of only 0.5mg, put this fool who? Moreover, who wholesale insulin, a meal can show it 100g...
And all kinds of mysterious ancient brown sugar, their essence is sugar, and white sugar is not much difference, look around!
peanut
Blood replenishment index: 0
Just talking about peanuts themselves, this kind of food, there is no problem.
But 100g of boiled peanuts only contain 1.01mg of iron, relying on peanuts to replenish blood duck does not have to...
Ejiao
Blood Replenishment Index: @#¥%%
Metaphysics......
spinach
Blood Replenishment Index: ☆
Spinach itself is a very healthy food, its iron content is also OK, 100g of raw spinach contains 2.71mg of iron.
However, spinach contains oxalic acid, which affects the absorption of iron.
Animal blood
Blood Replenishment Index: ☆☆☆☆☆☆
Finally speaking of a reliable one! As mentioned earlier, the iron contained in animal blood belongs to heme iron, which is absorbed and utilized in the human body and is a high-quality choice for blood replenishment!
It is recommended to eat about 350 grams of duck blood per week, pay attention to buy fresh duck blood from regular channels
Animal liver
Blood Replenishment Index: ☆☆☆☆
Animal liver is also a major iron-containing household, containing 22.6mg of iron per 100g of pig liver, which is also one of the options for blood replenishment.
However, it should be noted that the animal liver is an important detoxification and metabolic organ in the animal body. Toxic and harmful substances entering the body, such as heavy metals, veterinary drugs, pesticides, etc., are metabolized, transformed, detoxified and excreted from the body in the liver. When the liver function declines or the intake of toxic and harmful substances is more, the liver accumulates these harmful substances.
Therefore, first of all, we must buy animal liver from regular channels, preferably duck liver.
In addition, to eat in moderation, it is recommended to eat animal liver more than twice a week, depending on the age group, children 10 to 30 grams each time, adults do not exceed 50 grams each time.
red meat
Blood replenishment index: ☆☆☆☆☆
Red meat refers to the pigs, cattle and sheep we often eat, 100g of beef contains 3.3mg of iron, although the content is not as good as the liver, but it is relatively safe. Therefore, in the clinic, doctors usually recommend that anemia patients eat more red meat and blood tofu.
OK, this "Blood Supplement Guide" is over~
The floating cannon focuses on telling everyone about food and blood replenishment, the purpose is to help everyone avoid those IQ taxes that delay health, and you can quickly find your own suitable and effective blood supplement food.
Of course, if you just love to eat a certain food and don't point to it to replenish blood, then we mean, if you want to show off, you can show off!
I love the world.
bibliography
U.S. Department of Agriculture. Food Data Center [DB/OL]. [2022-04-24].https://fdc.nal.usda.gov/error.html