According to the family doctor
The growth of many girls is accompanied by brown sugar and red dates, such as the days when you came to "Big Auntie", there were always people who asked you to eat more red dates and drink more brown sugar water.
Brown sugar and red dates are also expected to be placed on many things, such as "nourishing qi and blood, strengthening the spleen and warming the stomach, invigorating blood and removing blood stasis" and so on.
So, are brown sugar and red dates really that good?
Brown sugar, red dates iron supplementation, treatment of menstrual cramps?
Just listen to it
In general, anemia is caused by the following three main conditions:
1. Decreased erythropoiesis
It includes hematopoietic stem cell abnormalities caused by red blood cell production disorders, such as aplastic anemia, anemia caused by lack of hematopoietic substances, such as iron deficiency anemia caused by iron deficiency, vitamin B12, folic acid deficiency caused by megaloblastic anemia, etc.
2. Excessive cell destruction
Anemia that occurs due to excessive destruction of red blood cells and shortened red blood cell lifespan is called hemolytic anemia, and thalassemia is common.
3 Blood loss
Hemorrhage causes direct blood loss, resulting in anemia, such as various traumatic hemorrhages.
Among them, the vast majority of people have anemia in the first case, "iron deficiency anemia".
In this case, if you want to replenish blood, then you must first supplement iron.
So, what is the iron supplement of brown sugar and red dates?
Let's talk about red dates first~
From the perspective of nutritional composition, only eating red dates has a poor effect of iron supplementation.
One is because jujubes do not contain much iron.
The edible portion of fresh dates (hereinafter referred to as fresh dates) contains 1.2 mg of iron per 100 grams and 2.3 mg of dried red dates.
For example, if you eat an average of 3~5 jujubes per day, eating 50 grams of fresh jujubes or 25 grams of dried jujubes will only take about 0.6 mg of iron, which is far from the recommended daily iron intake for adults (12 mg for men and 20 mg for women).
Second, the iron in jujubes is more difficult to absorb.
The absorption rate of iron by the human body is different:
The iron in animal food is heme iron, and the absorption rate is high, more than 10%~20%.
Jujube is a plant food, and the iron contained in it is non-heme iron, and the absorption rate is only 3%~5%.
Not only that, phytic acid, oxalic acid, phosphoric acid and dietary fiber in plants can also hinder the absorption of iron.
Let's take a look at brown sugar~
The iron content of brown sugar is only 2 mg per 100 grams, and the absorption rate is still poor, so women with anemia should not expect brown sugar to supplement iron.
Don't think that brown sugar is a powerful tool for dealing with dysmenorrhea, there are differences in human physique, and there is no conclusive scientific evidence to support the conclusion that "brown sugar can treat dysmenorrhea".
Even if brown sugar is put on the hat of "function", you can't eat more.
The so-called "functional brown sugar" on the market is nothing more than adding some ginger powder or ginger juice, or adding red date juice, longan juice, etc., which is essentially brown sugar.
Although brown sugar contains nutrients, its content is very small, and its effect on the body is too small, so it is not recommended as a food source for nutritional supplements.
The main ingredient of brown sugar is still "sugar", as long as it is sugar, you can't eat too much.
The latest dietary guidelines from the World Health Organization (WHO) recommend that adults should consume no more than 25 grams of sugar per day (almost 2 tablespoons of brown sugar).
Eating too much sugar will lead to obesity, tooth decay, diabetes, etc. in the long run.
The foods that really nourish blood are these 4 kinds
The iron content in plant foods is generally not high, and the absorption rate is also low, so if you want to replenish blood, it is more effective to eat more animal-based iron-containing foods.
In addition, iron supplementation should be accompanied by a diet of foods containing vitamin C (mainly fresh vegetables and fruits).
This is because studies have found that vitamin C significantly boosts the body's absorption of iron.
To sum up, if you want to replenish blood, you have to eat like this:
Iron-containing foods + vitamin C-containing foods (animal liver + green leafy vegetables/fresh dates).
So, what foods in life are effective for iron supplementation?
No. 4 in the blood replenishment ranking: egg yolk
Egg yolk contains 7 mg of iron per 100 grams, and although its iron absorption rate is only 3%, eggs are easy to obtain raw materials, easy to eat and preserve, and rich in other nutrients, so it is still a good supplementary food for infants and young children to supplement iron sources.
No. 3 in the blood replenishment ranking: lean meat
Whether it is pork, beef or mutton, its hemoglobin iron is not only rich in iron, which is often referred to as red meat. Not only is this red meat rich in iron, but it is also absorbed by up to 20%.
No. 2 blood supplement: animal blood
Animal blood and its products are rich in iron, and almost all of them are heme iron, which is easy to absorb and utilize, which is of great help to blood replenishment.
The iron content in every 100 grams of pig blood is 8.7 milligrams, and the iron content per 100 grams of duck blood is as high as more than 30 milligrams.
No. 1 in blood supplementation: animal liver
Animal liver is rich in iron and is one of the most ideal blood-replenishing foods.
It can be marinated, stir-fried, boiled in soup, it is recommended to match it with green vegetables, young people can eat it twice a week, 10~30 grams each time, and eat it once every half a month for those over 50 years old.