How to relieve anemia?

Anemia can be found everywhere in life. Many of our friends actually suffer from mild anemia but are unaware of it. If anemia is severe, it will directly affect the patient's immune mechanism and may also cause shock in the patient. Friends with anemia should adjust their diet and eat more blood-enriching foods.

First, ensure the necessary nutrition

To maintain good health, you should first absorb the necessary nutrients from your daily diet. Since it is impossible for one food to contain all the nutrients, in order to avoid nutritional imbalance, it is better to have more variety in each meal. The Japan Women's University of Nutrition has proposed a dietary standard for ensuring the consumption of the following four types of food every day. Please use this as a reference when cooking or dining out.

Category 1: 250 grams of milk and dairy products, 50 grams of eggs.

Category 2: 100 grams of fish, shellfish and meat, 80 grams of beans and bean products.

Category 3: 300 grams of vegetables, 100 grams of potatoes, and 200 grams of fruits.

Category 4: 180 grams of grains, 20 grams of sugar, and 20 grams of oils and fats.

Actively consume foods rich in iron

Once a person suffers from anemia, the number of red blood cells and hemoglobin in the blood will be insufficient, and the amount of oxygen carried to the body by the blood will decrease, causing the body's tissue functions to become sluggish, and symptoms such as poor complexion, dizziness, and shortness of breath will appear. Generally speaking, women need 12 mg of iron per day before the age of 49 and 10 mg per day after menopause. Foods rich in iron include liver, beef leg, fish, soy products, spinach, rapeseed, radish, green beans, coriander, sesame, etc.

Taking nutrients that help iron absorption

It is said that only 10% of the iron taken from food is absorbed in the body. Therefore, even if a person consumes 12 mg of iron per day, only about 1 mg of iron is utilized. Iron cannot be consumed all at once to sustain the body's long-term needs. The necessary amount should be consumed every day.

There is a method that can achieve efficient iron absorption

1. Binding of hemoglobin and non-hemoglobin iron.

The iron absorbed by the human body can be divided into two types: hemoglobin iron and extra hemoglobin iron. The iron contained in animal foods such as liver, meat, and fish is called hemoglobin iron; the iron contained in foods such as vegetables, beans, grains, seaweed, eggs, cheese, and shellfish is called non-hemoglobin iron. Compared with hemoglobin iron, the absorption rate of non-hemoglobin iron in the body is lower. For example, the absorption rate of iron contained in beef is 20%, while the absorption rate of iron contained in soybeans is only 7%, and that in spinach is about 1%. To improve the absorption rate of non-hemoglobin iron, it is best to consume it with foods rich in hemoglobin iron and vitamin C.

2. High-quality protein and vitamin C.

In order for iron to be better absorbed, high-quality protein and vitamin C are essential. Girls in their teens should consume 60-70 grams of protein per day; adult women should consume 60 grams per day, and vitamin C should be consumed 50 mg per day. Foods rich in vitamin C include fresh vegetables and fruits.