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 a spinning sensation? Looking in the mirror, I notice my face is pale, my hair is falling out easily, and there are many vertical ridges on my nails? Why do I always feel weak, dizzy, and short of breath despite taking medication for chronic conditions?
These symptoms point to one issue: anemia.
Anemia is a very common condition, 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 onset of menopause.
However, when it comes to nourishing blood, most people think of red dates (Hongzao) and brown sugar (Huangtang). 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 entail?
The most common type of anemia in clinical practice, and what people generally refer to as “anemia,” is primarily iron-deficiency anemia. This is usually caused by insufficient hematopoietic materials, impaired iron absorption, or chronic blood loss. This type of anemia is most prevalent among women of childbearing age and infants.
Therefore, in addition to receiving diagnosis and treatment from a doctor, if we want to alleviate anemia symptoms through dietary adjustments and “nourish blood,” we should supplement with foods rich in iron and vitamin C, which help in the synthesis of hemoglobin.
These foods do not nourish blood
01
Red dates do not nourish blood
Every 100 grams of fresh jujube (Hongzao) contains about 1.2 mg of iron, while dried red dates contain 2.3 mg of iron, but this is much lower compared to animal products.
Moreover, we do not consume large amounts of red dates at a time.
For example, if we eat an average of 3-5 red dates daily, consuming 50 grams of fresh jujube (pitted) or 25 grams of dried jujube (pitted), we only intake about 0.6 mg of iron. This is far from the recommended daily intake—adults need 12 mg of iron for men and 20 mg for women.
Additionally, our body absorbs different types of iron at varying rates:
The iron in animal products is heme iron, with an absorption rate of over 10%-20%; while red dates belong to plant-based foods, with an absorption rate of only 3%-5%.
Therefore, relying solely on red dates to nourish blood is unlikely to yield good results, even if you eat a basketful every day.
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 minerals, including iron.
Drinking brown sugar water may replenish sugar, but relying on brown sugar to nourish blood is not reliable.
03
Ejiao dates do not nourish blood
Ejiao dates are essentially 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 truly nourishing foods are these five:
Nourishing Blood Rank 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.
Nourishing Blood Rank 4: Black Chicken
Black-boned chicken can warm the middle, benefit qi, nourish the liver and kidneys, delay aging, and strengthen bones, and it has a good effect on menstrual irregularities and iron-deficiency anemia in women.
Nourishing Blood Rank 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.
Nourishing Blood Rank 2: Animal Blood
Animal blood and its products are rich in iron. Every 100 grams of pig blood contains 8.7 mg of iron; duck blood contains over 30 mg of iron per 100 grams.
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.
Nourishing Blood Rank 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 can have 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 aid in 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 iron-deficiency anemia, iron supplementation is necessary, rather than just consuming blood-nourishing supplements, which have little effect on treating anemia.
3. Drink tea in moderation, as excessive consumption can easily lead to iron-deficiency anemia. 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.
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