Anemia is a common disease that is often overlooked by many people. When anemia is severe, people often think that resting for a few days will help recover. However, this is a misconception because long-term anemia can lead to a series of problems, such as various diseases. Therefore, controlling anemia for a long time must start with diet. So, what should people with anemia eat? What foods help replenish blood the fastest for anemic individuals? What foods should anemic individuals avoid? Today, I will share some knowledge about what foods can help anemia patients replenish blood quickly and what foods they should avoid.
What foods help anemic individuals replenish blood the fastest?
1. Iron-rich foods for anemia
To replenish blood, it is recommended to eat animal foods high in iron, such as red meat, animal liver, animal blood, poultry, and fish. These foods contain "heme iron," which is easily absorbed by the body compared to the "non-heme iron" found in plant-based foods. Foods like braised chicken liver and pork liver can be consumed twice a week. Soy products also contain a high amount of iron, and their absorption rate in the intestines is also higher, so they should be included in the diet.
2. Supplement vitamin C to enhance iron absorption
In our daily lives, common foods such as black fungus, grapes, longan, pumpkin, carrots, red dates, and black beans have the effect of nourishing blood and replenishing iron. Including these foods in the diet can help prevent anemia. Additionally, consuming an adequate amount of fruits and vegetables daily is important as they contain essential ingredients for blood production (folate, vitamin B12). Vitamin C in fruits and vegetables also promotes the absorption of iron by the body. Drinking a glass of kiwi, orange, or lemon juice after meals can enhance iron absorption.
3. Consume high-protein foods for anemia
Hemoglobin, the material for blood production, comes from proteins. In our daily lives, there are abundant sources of protein, such as milk, fish, eggs, lean meat, and beans. These foods have a good effect in supplementing protein.
4. Steamed Tofu with Chinese Toon
Ingredients: Fresh Chinese toon, tofu, peanut oil, soy sauce, salt, starch, white sugar.
Instructions: Cut the tofu into long strips and set aside. Wash the Chinese toon, remove the old stems, blanch them in boiling water, then soak them in cold water, drain the excess water, and chop them finely. Stir-fry the tofu in a pan until golden brown, then add broth, soy sauce, and seasoning to cook. Finally, spread the Chinese toon on top of the tofu, thicken the sauce, and it is ready to be served.
5. Liver and Egg Custard
Ingredients: Pork liver, eggs, sesame oil, ginger juice, Sichuan pepper water, and salt.
Instructions: Clean the pork liver, cut it into slices, blanch it in boiling water, drain the water, and chop it into a paste. Beat the eggs in a bowl and mix well. Stir the liver paste and eggs together, add the appropriate seasoning, and steam for fifteen minutes. This recipe contains a large amount of fat, protein, and iron, which is good for blood replenishment and body conditioning.
6. White Braised Spinach
Ingredients: Spinach, salt, scallions, ginger, garlic, sesame oil, and starch.
Instructions: Wash the spinach, cut it into long segments, blanch it in boiling water, then soak it in cold water, drain the excess water. Heat some oil in a pan, stir-fry scallions, ginger, and garlic until fragrant, then add the spinach and stir-fry. After the spinach is cooked, add an appropriate amount of starch to thicken the sauce, and drizzle some sesame oil on top. It is ready to be served.
7. Lamb Bone Congee
Ingredients: Lamb bones (1000g), glutinous rice (200g), chopped green onions, seasonings according to personal taste.
Instructions: Wash the lamb bones, then crush them and cook them in water to make soup. After the soup becomes thick, remove the residue, add glutinous rice, and cook until the congee thickens. Finally, add chopped green onions, salt, and other seasonings to taste.
Effects: This recipe not only has the effect of replenishing blood but also has strong health benefits such as tonifying the kidneys and strengthening bones. It is especially suitable for couples to nourish together.
8. Gelatin and Egg Custard
Ingredients: Eggs (1), gelatin (10g), honey (to taste).
Instructions: Dissolve the gelatin, then cook the eggs until they are done. After the eggs are cooked, add honey and mix well. Consume it on an empty stomach daily. Gelatin has the effects of beauty, nourishing yin, replenishing blood, and strengthening the body. It has long been known as the "holy medicine for blood replenishment," especially suitable for women who are weak after childbirth and have irregular menstruation. However, women should avoid using gelatin during menstruation or when they have a cold.
9. Pork Liver and Spinach Congee
Ingredients: Pork liver (100g), spinach (200g), glutinous rice (100g).
Instructions: Blanch the spinach in hot water, then heat some oil in another pot, stir-fry the pork liver until fragrant, add an appropriate amount of water, and cook it with glutinous rice to make congee. After the congee thickens, add spinach, chopped green onions, salt, and other seasonings to taste. Effects: Both pork liver and spinach are rich in iron and are beneficial for preventing iron-deficiency anemia in women. However, since spinach contains a certain amount of oxalic acid, which affects the absorption of calcium, it is recommended to blanch it in water before cooking.
10. Black Fungus
Black fungus can nourish the blood, improve complexion, and make the skin rosy and radiant. It can also prevent and treat iron-deficiency anemia. Cold black fungus salad, stir-fried black fungus, and black fungus soup are all good blood replenishing dishes. However, some people are picky eaters and do not like black fungus. In this case, it is recommended to overcome picky eating habits and gradually accept this nutritious food.
The absorption rate of dietary iron is generally around 10%. The effect of iron supplementation varies among individuals. If dietary supplementation is inadequate or anemia is severe, iron supplements can be taken, such as iron tablets. Taking iron supplements can replenish blood more quickly, and generally, anemia will improve within a month.
During the period of anemia, it is advisable to drink less tea as it contains more than 30% tannic acid, which hinders the absorption of iron ions by the intestinal mucosa.
What foods should anemic individuals avoid?
1. Avoid drinking coffee
Coffee contains polyphenols that can form insoluble salts with iron, inhibiting iron absorption. It is not suitable for anemia patients. If you want to drink a beverage, it is best to replace coffee with orange juice. Indeed, coffee is not suitable for long-term consumption. The most important thing is not to consume it excessively. Excessive consumption can cause problems even for non-anemic individuals. Quantity is key. Anemic individuals should avoid drinking coffee.
2. Limit tea consumption
The inhibitory effect of tea on iron absorption is due to the formation of insoluble tannic acid iron in the digestive tract. This substance cannot be absorbed by the epithelial cells of the small intestine, hindering the absorption of iron and exacerbating anemia symptoms. If you insist on drinking tea, it is recommended to control the amount of tea consumption.
3. Stay away from fried foods
The gastrointestinal function of anemia patients directly affects disease recovery. Fried foods not only destroy a large number of nutrients but also disrupt digestion and absorption, causing intestinal dysfunction, which affects disease recovery.
4. Avoid consuming garlic
Garlic contains a high amount of volatile substances. Excessive consumption can inhibit gastric acid secretion, reduce hemoglobin and red blood cells, and aggravate anemia.
5. Stay away from milk
Since the main medication for treating anemia is iron supplements, and milk contains a high amount of phosphorus, which can form insoluble substances with iron, it is not suitable for anemia patients to consume milk for nutritional supplementation.
6. Limit consumption of alkaline foods
Alkaline environments are not conducive to iron absorption. Lack of gastric acid can also affect the free iron ionization and transformation in food. Therefore, anemic individuals should consume fewer alkaline foods such as steamed buns and buckwheat noodles.
7. Avoid hard-to-digest foods
In addition, anemic patients often have digestive disorders. It is advisable to consume fewer hard-to-digest foods such as peanuts, walnuts, almonds, leeks, garlic sprouts, onions, and various meats that are not cooked until soft.
By understanding the above two aspects of daily life knowledge, I hope you have gained some knowledge about what foods can help anemic individuals replenish blood quickly and what foods they should avoid.
