How to eat red dates to effectively restore blood?
It is legendary that red date blood is transmitted through the net. Is it possible to eat dates with blood? Many women have almost all the symptoms of anemia. They all say that jujube can supplement blood. For a special period of time, a little soup is used to cook it. Red dates have become the first choice for many women. However, what is truly bloody food? Eat can have "yield".
Jujube blood is just a legend?
It is regrettable to say that blood does not make up, and that it can only be increased by "supplementation." What is the effect of jujube iron supplementation?
1, iron content is not high
The content of iron in dried dates is about 2 to 4 mg/100 g, which is quite low compared with some animal foods such as liver and chicken liver.
2, low absorption rate
The iron that the human body normally absorbs and uses is classified into heme iron and non-heme iron, and the iron in red dates belongs to non-heme iron.
The use of non-heme iron by the human body is a little troublesome. First, insoluble iron is changed into a soluble state and absorbed into the blood before it can be used to synthesize heme. In this process, there are many impediments such as phytic acid, oxalic acid, phosphoric acid, and dietary fiber, and the efficiency of absorption and utilization will be greatly reduced. Due to the high utilization rate of animal food iron absorption, if the doctor is really anemic, the first choice recommended by doctors and dieticians is not red dates, but iron supplements are directly recommended, or it is recommended to eat “blood-enriched†foods such as red internal organs and Red meat, but also recommended vitamin C, because this effect is fast and good; it is difficult to improve by eating red dates alone.
Therefore, the effect of “red dates supplementing blood†is not as good as everyone thinks.
How to eat red dates, "blood" is effective?
1, eat together with vitamin C
At present, international authoritative organizations, such as the United States CDC, NIH, UK NHS, etc., recommend that there are two kinds of foods for preventing iron deficiency anemia: foods rich in iron and vitamin C.
The foods recommended by European and American countries for vegetative iron supplementation often include raisins, dried plums, dried apricots and other iron-rich plant foods, and foods rich in vitamin C such as green cauliflower and oranges. Dried red dates have higher iron content than raisins and dried apricots. However, the reasons for not making recommendations may also be related to the amount of production.
2, with organic acids to eat
Although not comparable to red meat, but in plant foods, dates, whether dried dates or fresh dates, are considered to be a good supplement to iron ingredients. Although the absorption of non-heme iron is troublesome, if there is a lot of vitamin C and organic acid to help, the absorption rate of non-heme iron can be increased. For example, Hawthorn, which is rich in VC and rich in organic acids, has a good iron effect.
3, eat a variety of food
Surveys have shown that the mixed diet of meat, seafood, and vitamin C has an iron bioavailability of about 14% to 18%, while the utilization of vegetarian dietary iron is about 5% to 12%. Therefore, considering the entire diet, iron from plant foods can still play a role.
4, eat fresh dates better than dry dates
With regard to the effect of iron supplementation, fresh dates are better than dry dates. Rich in vitamin C content in fresh dates, can increase the absorption rate of iron. Especially fresh autumn and winter dates, crisp and refreshing, it has a higher vitamin C content of 200 mg/100 g.
5, eat as a snack
The important reason that red date can be used as a food source for daily iron is that red dates are delicious and easy to eat. However, the main ingredient of dried red date is sugar, which accounts for about 70% to 80%. If there is a woman who needs to lose weight or who has diabetes, we must pay attention.
No matter if it is dried red dates or red dates, the taste is very sweet and delicious. It is very popular among women. It is not only a good snack between meals, but also can be eaten in sweet foods and noodles, such as the white fungus soup, jujube cake and jujube longan longan. Eight-treasure porridge, etc., it is very easy to eat, it is easy to eat a lot of dates, to supplement the iron or by the help.
Warm and small tips:
Jujube is one of the sources of iron, and is also a good snack and sweets. Eating a little daily is a beneficial supplement. However, it cannot be used as a major measure to solve the problem of anemia. If you have reached the clinical standards of anemia, you should seek medical treatment as soon as possible to understand the causes of anemia, while fully adjusting the diet, do not think that eating a few dates can be easily resolved.
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