Pale complexion, colorless lips, frequent dizziness, fatigue... these could be signs of anemia. People around you might suggest eating more red dates or brown sugar to "replenish your blood." It sounds like anything red could boost blood production, but that's not necessarily true.
Anemia is a common health issue among infants, young children, pregnant women, the elderly, underweight individuals, vegetarians, and those with digestive disorders. The most prevalent form is iron-deficiency anemia. Other causes include excessive blood loss from chronic diarrhea, persistent hemorrhoids, or heavy menstrual bleeding. Megaloblastic anemia primarily results from folate and/or vitamin B12 deficiency.Additionally, thalassemia, a genetic disorder, is also prevalent.
Early signs of anemia may include these four indicators: pallor in the complexion, lips, and lower eyelid mucosa; pale nails or fingertips. These often suggest poor peripheral blood supply, resulting in a lack of rosy coloration;Dizziness occurs when changing positions—such as squatting then standing, prolonged bending forward, or upon waking—resulting in sudden darkness before the eyes, severe vertigo, or unsteadiness. Fatigue manifests as diminished mental and physical stamina, like becoming breathless after brisk walking or climbing a few flights of stairs.Constant tiredness, low energy, poor concentration, and reduced learning/work efficiency may also stem from insufficient oxygen supply to the brain and tissues due to anemia. Susceptibility to colds: Young children and the elderly with iron-deficiency anemia are more prone to colds when anemia weakens immunity. Additionally, if a physical exam reveals hemoglobin levels below the normal range, this is a significant warning sign of anemia.
Iron primarily comes from everyday foods. Animal blood, liver, and red meat contain high levels of iron with good absorption rates. Next are eggs, fish, poultry, and shellfish like clams, cockles, and mussels. Finally, some plant-based foods like black sesame seeds, mushrooms, dried mulberries, and red dates also provide iron. However, note that the absorption rate of plant-based iron is significantly lower than that from animal sources.Additionally, pairing iron-rich foods with vitamin C-rich foods can enhance iron absorption.
Many people immediately think of red dates when discussing blood tonification. In reality, red dates contain only one-tenth the iron of pork liver and have a lower absorption rate. According to the pharmacopoeia, red dates have the effects of tonifying the middle energizer, benefiting qi, nourishing blood, and calming the spirit. We recommend moderate daily consumption, but they should not be relied upon to correct iron-deficiency anemia.
Generally, consuming 50g to 100g of meat at each of the three daily meals, plus 25g to 50g of animal blood or animal liver/kidney once a week, can meet iron requirements. Pregnant or lactating women, as well as those diagnosed with iron-deficiency anemia, should add an extra serving of animal blood or liver once a week.