Click “Guangzhou First People’s Hospital” to follow
Medical Guidance: Pan Danfeng, Director of the Nutrition Department, Guangzhou First People’s Hospital
Many people in Guangdong believe that red dates (Hongzao), longan (Guiyuan), goji berries (Gouqi), and pig liver soup can nourish the blood. However, nutrition experts argue that relying solely on these foods for blood nourishment is not ideal. Although red dates, longan, and goji berries have relatively high iron content among medicinal herbs, their absorption rate is quite low. In contrast, iron from red meat and other animal foods has a much higher absorption rate. Therefore, to enhance blood nourishment, one should consume more red meat, shellfish, as well as animal liver and blood, rather than relying solely on red dates and longan.
Selective Eating Leads to Anemia, Red Dates Alone Are Insufficient
Little Li is a middle school student who often feels dizzy and fatigued, and recently her complexion has become pale with a decline in memory. During a health check-up, it was discovered that her hemoglobin (commonly known as blood pigment) was only 102 grams per liter, and the doctor diagnosed her with anemia. After learning about her daughter’s anemia, her mother began to prepare red date boiled eggs or stews with longan meat and goji berries, or boiled pig liver soup for her daughter to nourish her blood. Concerned about the effectiveness of these remedies, her mother consulted the nutrition department at the hospital. The doctor reviewed her test results and inquired about her dietary habits, discovering that Little Li was a picky eater who disliked pork and beef and often drank coffee. Consequently, the doctor recommended that she take medication to supplement her iron intake.
Pan Danfeng, Director of the Nutrition Department at Guangzhou First People’s Hospital, stated that the common causes of anemia in adolescent girls are twofold: first, excessive iron loss during menstruation while the body’s demand for iron is high; second, insufficient intake of red meat leading to inadequate iron from food. For healthy girls aged 14-18, the daily iron intake should reach 25mg to meet their needs. Relying solely on red dates, longan, and goji berries is insufficient, as red dates contain only 2.3mg of iron per 100g, meaning one would need to consume at least 1000g (2 pounds) of red dates! Therefore, it is more important for children to consume iron-rich meat foods.
Red Dates Have High Iron Content, But Low Absorption Rate
Per 100g, the iron content of red dates is comparable to that of lamb and black-boned chicken, but Pan Danfeng strongly recommends that iron-deficiency anemia must be addressed through animal foods, as the absorption rate of iron from red dates is simply too low.
Pan Danfeng pointed out that the absorption rate of iron from animal foods is relatively high, with animal blood at 25%, meat and liver at about 20%-22%, and fish at around 11%, and it is less affected by other dietary factors. In contrast, the absorption rate of plant-based iron from red dates and goji berries is quite low, only about 3%-5%. Therefore, despite their not low content, the actual absorption and utilization by the human body is indeed very limited. Traditional Chinese Medicine (TCM) recognizes the rationale behind using red dates, longan, and goji berries for blood nourishment, but from a nutritional absorption perspective, they should be consumed in conjunction with meat foods for effectiveness.
Similarly, pig liver soup and rich meat broth are also traditional methods for blood nourishment, but the iron in pig liver and meat is mostly insoluble in the soup, so if one only drinks the broth without eating the solids, the blood-nourishing effect is minimal. Pan Danfeng believes that to truly harness the benefits of these foods, it is best to consume both the broth and the solids or simply stir-fry the pig liver or meat slices for consumption.
Additionally, not everyone is suitable for consuming red dates and longan; individuals with a hot or damp constitution should avoid red dates and longan (dried) to prevent symptoms of excess heat. Red dates are high in sugar, so diabetic patients should limit their intake.
Tips: To Nourish Blood, Also Consume Fruits and Vegetables Rich in Vitamin C
Nourishing blood is not just about eating meat and animal organs; it should also include vitamin C, as vitamin C can chelate with iron to enhance its absorption rate. Moreover, vitamin C is a reducing agent that can convert trivalent iron, which is difficult to absorb in the intestines, into easily absorbable divalent iron. Therefore, while supplementing iron, one should also consume foods rich in vitamin C, such as broccoli, oranges, and kiwis. However, it is important to avoid fruits and vegetables high in oxalic acid and tannins, such as amaranth and persimmons, as these components can bind with iron to form insoluble substances, affecting iron absorption. Tea and coffee, which contain phenolic compounds, also inhibit iron absorption and should not be consumed in excess.
(Reported by Zhang Hua, Yangcheng Evening News, Correspondent Wei Xing)
