Ms. Li from Hunan asks: I've recently developed a pale complexion and feel cold frequently. I heard anemia can be treated by eating blood tofu.Does blood tofu truly replenish blood?
Nutrition Department Supervisor Qu Shenqiang from Nanjing Tongren Hospital answers: Blood tofu contains abundant heme iron, which effectively addresses iron-deficiency anemia. Dietary iron is categorized as heme iron or non-heme iron. Heme iron, primarily found in meat, poultry, fish, and animal blood, exhibits high absorption rates (approximately 25%) unaffected by digestive fluids or other dietary factors.Non-heme iron must first be reduced to ferrous ions by stomach acid before absorption. Its absorption rate is influenced by other dietary factors such as phosphates, phytates, and tannins found in vegetables, grains, and tea leaves, typically ranging from 3% to 8%. Non-heme iron is primarily present in plant-based foods like grains, legumes, vegetables, and fruits.Certain foods enhance iron absorption, such as "meat, fish, and poultry factors" and foods rich in vitamin C. Therefore, iron-deficiency anemia can be addressed by consuming iron-rich animal sources with high absorption rates, including blood, liver, meat, poultry, and fish. However, another type of anemia arises from folate and/or vitamin B12 deficiency, known as megaloblastic anemia, also termed nutritional macrocytic anemia.This type of anemia is common in infants, young children, pregnant women, and lactating mothers. Folate deficiency anemia primarily affects children and adolescents during growth and development, individuals with hyperthyroidism, those undergoing hemodialysis, and people taking certain medications long-term. Vitamin B12 deficiency is more common in the elderly, some gastric resection patients, and vegetarians. Folate is widely present in both animal and plant foods, while fermented soy products contain a certain amount of vitamin B12.Therefore, preventing anemia requires not only incorporating foods like liver, kidney, lean meat, and animal blood into the diet, but also ensuring adequate intake of leafy greens and fresh fruits.
Below are recommended effective blood-building foods:
1. Black beans
Traditional Chinese wisdom has long valued beans for their health benefits, particularly black beans for promoting blood production and darkening hair. Black beans can be prepared according to personal preference; postpartum women may consume them cooked with black-boned chicken.
2. Hair moss (Fucus vesiculosus)
Resembling hair in color and texture, hair moss is coarser and smoother than actual hair. Rich in iron, it nourishes the blood and promotes dark, lustrous hair. Postpartum women can prepare hair moss soups or dishes for blood-building purposes.
3. Spinach
Also known as water spinach, it is a renowned blood-nourishing food rich in iron and beta-carotene. Among iron-rich foods, dried fruits like raisins, prunes, apricots, and dried peaches contain the highest levels.
4. Daylily buds
Daylily buds contain the highest iron content, twenty times more than the well-known spinach. Rich in iron, they also provide vitamins A, B1, C, protein, fat, and colchicine alkaloids. They have diuretic and stomach-strengthening effects.Longan Fruit
Longan fruit, also known as dragon's eye or lychee nut, is available fresh each summer. It is widely recognized as a blood-nourishing food due to its high iron content. It also contains vitamins A and B, glucose, and sucrose, which can help treat forgetfulness, palpitations, and insomnia caused by neurasthenia. Postpartum women benefit greatly from consuming longan soup, longan jelly, or longan wine as blood-tonifying foods.
6. Salted Dried Radish
Dried radish is inherently a beneficial vegetable, exceptionally rich in vitamin B and boasting high iron content, making it a top-tier health food. Available year-round, it offers a salty yet crisp texture with a distinctive flavor and abundant nutrition. Its iron content surpasses all foods except daylily buds.
Simple and Effective Blood-Nourishing Recipes
1. Pork Liver Porridge
Take 150g pork liver, wash and cut into small pieces. Add to 100g washed japonica rice with sufficient water. Include scallions, ginger, salt, and other seasonings, then simmer into porridge.
2. Chicken Broth Porridge
Take one hen, remove feathers, gut and clean thoroughly. Simmer in sufficient water to make a rich broth. Reserve 100g of this original chicken broth. Add 100g washed japonica rice and sufficient water to cook into porridge. Bring to a boil over high heat, then simmer over low heat until thickened.
3. Peanut and Beef Tendon Porridge
Take 80 grams of beef tendon, wash it, cut into small pieces, and place it in a clay pot with 80 grams of peanuts and 100 grams of washed glutinous rice. Add an appropriate amount of water and cook into porridge until the tendon is tender and the rice is soft with a thick broth.
4. Donkey-Hide Gelatin Porridge
Wash glutinous rice and cook until tender. Add an appropriate amount of donkey-hide gelatin and stir until dissolved. Add brown sugar to taste before serving.
5. Spinach Porridge
Take 100-150g fresh spinach with roots, wash and tear by hand. Add 100g japonica rice to a clay pot with 800ml water. Simmer until rice is soft and broth thickens. Serve.