Why have I suddenly become more susceptible to illness, with a poor appetite? Why do I feel dizzy when bending down and standing up, even experiencing vertigo? Looking in the mirror, I notice my complexion is pale, my hair is falling out easily, and there are many vertical ridges on my nails? Why do I keep taking medication, yet my chronic condition shows no improvement, and I always feel weak, dizzy, and short of breath?
These symptoms point to one issue:anemia.
Anemia is a very common issue, especially among middle-aged and elderly individuals with poor absorption and digestion, who are more prone to anemia. Severe anemia can lead to premature wrinkles, graying hair, and early menopause, among other signs of aging.
However, when it comes to nourishing blood, most people think of red dates and brown sugar. In reality, this is a misconception. Eating some red dates and brown sugar in daily life is fine, but they do not alleviate anemia symptoms or achieve the effect of nourishing blood.
What does nourishing blood actually involve?
Clinically, the most common type of anemia referred to in everyday conversation isiron deficiency anemia. It is usually caused by insufficient hematopoietic materials, impaired iron absorption, or chronic blood loss leading to iron depletion. This type of anemia is most prevalent among women of childbearing age and infants.
Therefore, in addition to receiving a doctor’s diagnosis and treatment, if we want to help alleviate anemia symptoms through dietary adjustments and achieve “nourishing blood,” we shouldsupplement foods rich in iron and vitamin C to aid in the synthesis of hemoglobin.
These foods do not nourish blood?
01. Red dates do not nourish blood Fresh jujubes (red dates) contain 1.2 mg of iron per 100 grams, while dried red dates contain 2.3 mg. However, this is significantly lower than the iron content found in animal products.
Moreover, the amount of red dates we consume at a time is not very large.
For example, if we eat an average of 3-5 red dates daily, consuming 50 grams of fresh jujubes (pitted) or 25 grams of dried jujubes (pitted), we would only intake about 0.6 mg of iron. This is far from the recommended daily intake—12 mg for men and 20 mg for women.
Additionally, our body absorbs different types of iron at varying rates: heme iron from animal sources has an absorption rate of over 10%-20%, while the absorption rate of iron from red dates, a plant source, is only 3%-5%.
Therefore, relying solely on red dates to nourish blood would require consuming an enormous quantity to achieve any significant effect.
02. Brown sugar does not nourish blood
Brown sugar is unrefined sugar, with up to 96.6% of its composition being carbohydrates, and it contains very little in terms of minerals, including iron. Drinking brown sugar water may provide some sugar, but relying on brown sugar to nourish blood is not reliable.
03. Ejiao dates do not nourish blood
Ejiao dates are essentially just jujubes in disguise; the cheap packaged ejiao dates found in supermarkets contain very little ejiao and cannot nourish blood, although they do contain a lot of sugar.
The five true foods for nourishing blood are:
⑤ Egg yolk
Every 100 grams of egg yolk contains 7 mg of iron. Although its absorption rate is only 3%, eggs are readily available, easy to store, and rich in other nutrients, making them a good supplementary food source for infants to increase iron intake.
④ Black chicken
Black-boned chicken can warm the middle, benefit qi, nourish the liver and kidneys, delay aging, and strengthen bones. It also has a good effect on menstrual irregularities and iron deficiency anemia in women.
③ Red meat
Red meats, including pork, beef, and lamb, are rich in heme iron. These meats not only contain abundant iron but also have an absorption rate of up to 20%. For example, beef contains 3.3 mg of iron per 100 grams.
② Animal blood
Animal blood and its products are rich in iron content. For instance, every 100 grams of pig blood contains 8.7 mg of iron, while duck blood contains over 30 mg of iron. Compared to the iron content in red dates, it is clear that animal blood products are indeed rich in iron, and almost all of it is heme iron, which is easily absorbed and utilized, greatly aiding in blood nourishment.
① Animal liver
Animal liver is rich in iron and is one of the ideal foods for nourishing blood. It can be braised, stir-fried, or made into soup, and it is recommended to pair it with green vegetables.
Young people can eat it 2-3 times a week, with each serving being 10-30 grams, while those over 50 should consume it once every two weeks.
Three important reminders about nourishing blood
1. In addition to the foods mentioned above, soy products, animal blood, fish, shrimp, and peanuts should also be consumed, as they can also nourish blood. Additionally, it is important to eat more fresh vegetables and fruits rich in vitamin C, as vitamin C can help with the conversion and utilization of iron.
2. The primary cause of anemia is iron deficiency, and the treatment of anemia cannot rely solely on blood-nourishing supplements. For example, in cases of iron deficiency anemia, iron supplementation is necessary, rather than just consuming blood-nourishing supplements, which have little effect on treating anemia.
3. Tea should be consumed in moderation, as excessive consumption can easily lead to iron deficiency anemia. This is because the tannins in tea and polyphenols in coffee can form insoluble salts with iron, inhibiting iron absorption. Therefore, women should limit their intake of coffee and tea.
Especially for women, maintaining good health and beauty requires sufficient qi and blood. Nourishing blood is more effective when consuming foods rich in heme iron, plant-based iron, and vitamin C. If necessary, consult a doctor for targeted treatment to achieve good results.
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