Relatively speaking, women are more susceptible to anemia, which is determined by the physiological characteristics of women. Most of the common anemias are caused by iron deficiency, vitamin b12 deficiency and folic acid deficiency, and it is necessary to increase the intake of these nutrients from the diet, especially iron. In addition, even if not anemia, women are prone to various symptoms of blood deficiency, it is best to dialectical conditioning.
Women of childbearing age need the highest iron content
As a nutrient element, iron has three characteristics: First, the content of food is small; Second, the human body needs less, and three, less metabolic loss. This is because iron is mainly stored in hemoglobin in the human body. Although red blood cells are renewed every 120 days, as long as there is no blood loss, iron can be reused. Therefore, the human body needs less iron.
However, the adult iron requirement suggested by the Chinese Nutrition Society is higher for women of childbearing age than men. "In general, men's demand for various nutrients is higher than that of women, or equal. But in women's reproductive age, iron is an exception, which is determined by the physiological characteristics of women." Nutritionist, Nutrition Department, Peking Union Medical College Hospital, Beijing Li Ning said. The monthly leave for women of childbearing age causes blood loss, resulting in the inability of iron to be reused, so the demand for iron is greatly increased.
In normal circumstances, leave is a normal physiological phenomenon and does not cause anemia in normal conditions. However, if you have too much blood or if the interval is too short, you can easily cause anemia.
Similarly, chronic bleeding in some digestive tracts can also cause the loss of iron and increase the body's demand for iron.
From this perspective, iron deficiency anemia is the main cause of anaemia in women of childbearing age. Therefore, iron supplementation is an important means to improve the status of anemia.
Three foods are best for iron
"There are three key factors in determining whether or not a food supplement iron effect is good or bad: First, the iron content in food; Second, the absorption rate of iron in food; Third, the total amount of food to eat." Li Ning said.
In general, red lean meat, liver, animal blood, edible fungus, and sesame sauce are all rich in foods considering iron content. However, the high iron content alone does not mean that iron is effective. There are two kinds of iron in food, one is heme iron and the other is non-heme iron. Absorption rate of the two is much worse, the former is significantly better than the latter. In general, heme iron is present in animal foods, and non-heme iron is present in plant foods. However, there are exceptions. Milk and eggs in animal foods contain non-heme iron, which is similar to plants, so the absorption rate is also poor.
From the above two perspectives, red lean meat, liver, and animal blood are superior to other foods. Moreover, such foods are very real when eaten, and how much is eaten. Some plant foods, such as black fungus, although the dry black fungus, iron content per 100g is also very high, but the need to eat black fungus bubble hair, people actually eat into the total amount is not much. From another perspective, the amount of iron in black fungus after water is not satisfactory.
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