This article is authored by:
Sun Xiaoqiang, Deputy Chief Physician of Cardiology at Tianjin First Central Hospital
What foods can nourish the blood? Many people immediately think of red dates and brown sugar. Are they really the best choices for blood nourishment?
Do Red Dates and Brown Sugar Really Nourish the Blood?
Red dates and brown sugar have long been regarded as excellent blood-nourishing foods in traditional beliefs, but a deeper understanding of their nutritional components reveals that this perception is not entirely accurate.
Red dates are rich in vitamin C, vitamin E, and various trace elements, which can enhance the body’s resistance and promote health. However, when it comes to nourishing the blood, the key lies in iron content, and the iron content in red dates is relatively low. Studies show that the iron content in 100 grams of red dates is only 1.8 milligrams, while the recommended daily iron intake for adults is 8-18 milligrams, indicating that relying solely on red dates to meet blood-nourishing needs is far from sufficient.
Brown sugar is a less refined sugar product that retains some minerals and trace elements, including iron. However, similarly, the iron content in brown sugar is not enough to effectively supplement daily needs. In fact, brown sugar contains about 9 milligrams of iron per 100 grams, but since sugar intake should be controlled, using brown sugar to supplement iron is not practical.
It is worth noting that the absorption of iron is also influenced by other factors. For example, vitamin C can enhance iron absorption, and red dates happen to contain a significant amount of vitamin C. Therefore, although the iron content in red dates is not high, the presence of vitamin C helps improve the body’s efficiency in absorbing iron.
Image from Health TimesThe 8 Foods That Truly Nourish the Blood
The true “heroes” of blood nourishment are hidden in our daily diet. The key to nourishing the blood lies in supplementing iron. The human body needs iron to produce hemoglobin.
1. Lean Meat
Especially red meat, such as beef and lamb. The iron in red meat is “heme iron,” which is absorbed much more efficiently than non-heme iron from plant sources. For example, 100 grams of lean beef can provide 2.7 milligrams of iron, accounting for 15% of the recommended daily intake for adults.
2. Seafood
Seafood is also an excellent choice for iron supplementation, especially shellfish like clams and oysters. Clams have an astonishing iron content, providing 28 milligrams of iron per 100 grams, far exceeding other foods.
3. Legumes
Including tofu, soy milk, and various beans, legumes are also a good source of iron. A cup of cooked black beans contains 3.6 milligrams of iron. More importantly, legumes are rich in protein and fiber, greatly benefiting overall health.
4. Dark Green Vegetables
Such as spinach and kale, while their iron content is not as high as that of meat and seafood, they are still a good choice for vegetarians. A cup of cooked spinach can provide 6.4 milligrams of iron.
5. Dried Fruits
Such as almonds, which are rich in iron.
6. Seeds
Such as pumpkin seeds, which also contain abundant iron.
7. Grains
Especially iron-fortified grains, such as oats and whole grain bread, are also good choices for iron supplementation. A serving of breakfast oats can provide about 2 milligrams of iron.
8. Dark Chocolate
Not only delicious but also contains iron.
Importantly, the absorption of iron is influenced by various factors. Vitamin C can enhance the absorption of non-heme iron, so pairing iron-rich foods with vitamin C-rich foods, such as citrus fruits and tomatoes, can improve iron absorption. Conversely, tannins in coffee and tea can hinder iron absorption, so it is best to avoid drinking them when consuming iron-rich foods.
By mastering the secrets of these foods, nourishing the blood is no longer a challenge. Remember, choosing the right foods is essential to truly supplement the necessary iron and maintain healthy blood.
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This article is from: People’s Daily Health account “Cardiologist Sun Xiaoqiang” on December 10, 2023, titled “Do Red Dates and Brown Sugar Nourish the Blood? The 8 Foods That Truly Supplement Blood, Don’t Get It Wrong,” with some content edited. Copyright belongs to the original author.
Editor: Wang ZhenReview: Lu Yang