How many of so-called "blood-nourishing superfoods" and "blood-enriching foods" have you blindly trusted?
Don't waste your money on things you put into your body. Be cautious and let's debunk these myths!
Unfortunately, the foods on the market that claim to enrich blood are not effective at all.
Why?
We can find out by looking at the main ingredients of these foods.
Brown Sugar
Throughout history, brown sugar has been attributed with many "health benefits," such as replenishing qi and blood, strengthening the spleen and warming the stomach, and promoting blood circulation. Brown sugar must be exhausted. Brown sugar is unrefined sugar, of which up to 96.6% is sugar itself. The content of minerals, including iron, is very low. Therefore, when it comes to enriching blood, relying on brown sugar is not effective.
Donkey-hide Gelatin (Ejiao)
Donkey-hide gelatin is made by boiling donkey skin, and its main component is collagen. From a nutritional perspective, this protein cannot meet the human body's needs for amino acids and is considered a low-quality protein. In the food industry of most countries, it is only used as an additive. Therefore, the blood-enriching effect of donkey-hide gelatin, hailed as a "blood-nourishing superfood," is negligible.
Red Dates (Jujubes)
The iron content in dried red dates is about 2mg per 100g, and it's even lower in fresh dates, at 1.2 mg per 100g. This is very low compared to some animal-based foods, like pork liver. Furthermore, the iron in dates is not easily absorbed. Eating dates will not achieve the effect of enriching blood and cannot be a primary measure for solving anemia. However, as a healthy snack, it's fine to eat some.
Donkey-hide Gelatin Red Dates
Donkey-hide gelatin red dates are basically a mixture of the two ingredients mentioned above. The effect can be imagined. It's worth noting: to enhance the flavor, manufacturers add a large amount of sugar to these dates. The sugar content in some brands can be as high as 60%. Rather than enriching blood, it's more accurate to say they are "sugar-supplementing."
So, is the idea of nourishing the body through food just empty talk? Are there foods that can truly enrich the blood?
Yes.
Strictly speaking, you cannot "nourish" blood directly. What can be increased through "supplementation" is only iron, the raw material for blood production. "Enriching blood" is essentially about supplementing iron.
Red Meat and Animal Blood
Red meats, including pork, beef, and mutton, as well as the blood of these animals, are relatively high in iron. For example, beef contains 3.3 mg of iron per 100g, and pig blood contains 8.7 mg of iron per 100g. Moreover, the iron from these sources is highly absorbable and utilized. Eating them in a planned manner can have an iron-supplementing effect.
Animal Liver
For instance, the iron content in pork liver is as high as 22.6 mg per 100g, and its absorption rate is also high. But remember, it should not be eaten in excessive amounts!
Fresh Fruits and Vegetables
Including oranges, spinach, etc. Fresh fruits and vegetables are rich in vitamin C and folic acid. Vitamin C helps with the absorption and utilization of iron, while folic acid can prevent megaloblastic anemia and is beneficial for the synthesis of hemoglobin. In short, while the path to enriching blood through food is circuitous, it does have its effects.
For the average person, the key to enriching blood is a balanced diet and not being a picky eater. Consciously eat more iron-rich foods: 50-75g of livestock and poultry meat daily (including red meat, animal blood, and animal liver), which is about the size of your palm; 200-400g of fresh fruit daily, about the equivalent of 1-2 medium-sized apples; and a large plate of vegetables daily, about 300-500g. A two-pronged approach of promotion and prevention. If symptoms of anemia are severe—such as persistent paleness, dizziness, lack of concentration, or a light menstrual flow—you should seek medical attention promptly to determine the cause of the anemia. At the same time, comprehensively adjust your diet. Never think that eating a few red dates or drinking a few glasses of brown sugar water can easily solve the problem.