Anemia is a relatively common disease in life. Survey data shows that the incidence of anemia in our country is generally high, especially in women, children, and the elderly, which exceeds the national average level.
Anemia may accompany the following symptoms:
- Mild anemia: may experience dizziness, fatigue, sleepiness, pale complexion, pale nails, a light white coating on tongue, and lack of concentration, among others.
- Moderate anemia: may additionally experience cold hands and feet, susceptibility to colds and illness, poor appetite, insomnia, forgetfulness, chest tightness, shortness of breath, etc.
- Severe anemia: even at rest, one may suffer from wheezing, heart palpitations, tachycardia, fainting, and other symptoms.
Once the above symptoms are found, it is advisable to promptly test hemoglobin levels.
Most anemias are due to nutritional deficiencies, among which iron deficiency is a common cause. Although many believe spinach is the best choice for iron supplementation, in reality, the iron content in spinach is not high, and its non-heme iron has a very low absorption rate in the human body.
When it comes to high-efficiency iron-supplementing foods, meat products undoubtedly have the advantage. For example:
- Animal liver: pig liver, chicken liver, duck liver, etc., are rich in iron, and the human body has a high absorption rate for it.
- Animal blood: the heme iron in blood can be directly absorbed by the human body; moderate consumption can effectively supplement iron.
However, it is important to control the intake of animal liver to prevent excessive intake of cholesterol and saturated fats.
Coarse grains are also a good source of iron. Whole grains such as wheat, oatmeal, oats, and barley are not only rich in iron, but also aid digestion, lower blood lipids, and reduce weight. Legumes and their products are rich in nutrients such as protein, calcium, iron, potassium, phosphorus, and magnesium, making them an excellent iron supplement choice for vegetarians.
Pairing with appropriate foods can optimize the absorption of iron:
- Vitamin C: has a reducing effect and can promote the absorption of iron in an acidic environment, so it is advisable to consume foods rich in vitamin C such as cauliflower, persimmon peppers, and fresh dates when supplementing iron.
- High-quality protein: helps in the synthesis of hemoglobin and increases the absorption rate of iron. Common sources of high-quality protein include eggs, milk, lean meat, and fish and shrimp.
