Blood plays an important and essential role in the body. So, in order to replenish blood, and help the body stay healthy, what foods should you eat to help replenish blood or what to eat to replenish blood is a matter of great interest to many people. Let’s explore foods that increase blood in body in this article!
Blood is responsible for transporting nutrients, hormones, immune cells and oxygen throughout the organs and parts of the human body. Not only that, blood also plays an important role in eliminating waste products and toxins, helping to preserve and disperse heat. So, what to eat for blood and what blood tonic foods should you regularly consume to promote nutritional content and improve blood quality?
Blood components are used or processed rapidly to generate large quantities of new cells that continuously meet the high nutritional needs of the body. Here are foods that help replenish blood you should add right away!
Contents
Iron-rich foods
Blood tonic foods often contain a lot of iron. Iron is an important component of hemoglobin. Heme iron from animal sources is more easily absorbed than iron from plant sources. Good sources of iron include chicken liver, oysters, beef, turkey, breakfast cereals, soybeans, lentils, kidney beans, molasses and spinach. The recommended dietary intake of iron for men and women ages 19 to 50 is 8 mg and 18 mg.
Iron deficiency is caused by eating too little iron-rich foods, poor absorption of iron by the body, blood loss or rapid growth. Pregnant women, women of childbearing age and children are the groups at high risk of iron deficiency. Iron-rich foods replenish the blood by contributing to the formation of hemoglobin, which helps deliver oxygen to cells throughout the body.
In fact, iron from animal foods, called heme iron, is more easily absorbed. However, plant-based “non-heme” iron is also abundant in many foods such as almonds, lentils, soybeans and oatmeal. Adult men and postmenopausal women should take 8 mg of iron per day, or 14 mg if they are following a strict vegetarian diet, and premenopausal women need about 18 mg per day or 33 mg for vegetarians.
To increase your ability to absorb more iron from food, you should eat foods that contain iron along with foods high in vitamin C.
Chicken is a food that helps to nourish blood
Chicken is a food that helps to nourish the blood because it is rich in iron (10 mg/cup). Adding this delicious and nutritious chicken tonic to your menu can help boost blood and hemoglobin production. According to nutritionists, animal sources of iron are useful for increasing iron intake, but plant-based sources are not absorbed as efficiently.
Try making teriyaki chicken and accompany it with a papaya salad, your body will absorb both iron and vitamin C, helping to promote the production of red blood cells faster. In addition, consuming iron concurrently with vitamin C improves the absorption of the mineral.
Blood tonic foods containing folate
The synthetic form of folic acid is folate. This is a B vitamin that is essential in making red blood cells. Cereals, beef liver, chickpeas, spinach, asparagus, baked beans, green beans and broccoli are blood tonic foods that help provide plenty of folate for the body.
The recommended serving size of folate for adults for both men and women is 400 mcg. A folate deficiency can occur when folate requirements are increased, such as during pregnancy, or if the diet does not provide adequate folate levels. Some medications can interfere with folate metabolism. Folate deficiency can lead to large red blood cells that do not contain enough hemoglobin.
Blood tonic food containing vitamin B12
Vitamin B12 or cobalamin is necessary for the synthesis of red blood cells in bone marrow tissue. Vitamin B12 is found in foods that help nourish the blood such as liver, breakfast cereals, salmon, yogurt, milk, cheese and eggs. According to experts, men and women 14 years of age and older need to take a vitamin B12 supplement with a concentration of 2.4 mcg. Vitamin B12 deficiency can lead to the production of abnormal red blood cells, called megaloblastic, which reduces the quality and function of the blood in the body.
White rice
Long grain white rice is a blood tonic food with an extremely rich source of folic acid. One cup of white rice grains can contain 797 mcg of folic acid. You can eat rice with many attractive dishes, combined with sauces and spices to enhance the taste, helping you eat more deliciously. Rice can be cooked with iron-rich beef and vitamin C-rich vegetables like broccoli. In this way, you can effectively consume blood-boosting nutrients in just one meal.
Foods that help nourish the blood contain a lot of protein
Protein is essential for antibody production and blood clotting, and albumin in the blood is important for transporting other molecules and maintaining proper fluid balance. Hemoglobin is a protein molecule, as well as a hormone, that is spread throughout the body in the bloodstream. High-quality lean meats, fish, and dairy products provide complete protein, which contains all the amino acids your body needs to produce plenty of protein.
Protein is also abundant in plant-based blood foods, such as grains and legumes. You should consume about 0.4g of protein from grains per day.
Blood tonic food with low cholesterol
Foods that are low in cholesterol and foods that have the ability to lower cholesterol levels help keep the blood and circulatory system healthy. For healthy people, choose lean meats and low-fat dairy products, and avoid fried foods and those made with trans fats. Replace foods containing saturated fats with unsaturated omega-3 fatty acids found in fish, olive oil, and avocados.
Fiber-rich foods also help keep blood cholesterol low by binding to cholesterol in the intestinal tract and preventing it from being absorbed. According to a nutritionist, foods that help nourish the blood containing soluble fiber in grains, oats, and beans are also very helpful in lowering cholesterol.
Foods containing complex carbohydrates are also blood-tonic foods
A diet low in refined sugars and carbohydrates can help you keep your blood sugar levels within a healthy range. High blood sugar levels can lead to oxidation, which damages molecules and forms glycations, which promotes inflammation. When blood sugar is too high, sugar can attach to red blood cells to form a product called glycosylated hemoglobin and damage red blood cells.
The glycemic index is a scale to measure how quickly a carbohydrate food is digested and turned into sugar. Blood foods with a low glycemic index include fresh fruits and vegetables, beans, whole grains, low-fat dairy products, and nuts.
Final thought
You should include one of these foods in your daily diet so that you can increase blood in the body, which helps your overall health get stronger.
Top News hopes this article can help you learn more about foods that increase blood in body and wishes your health is in the best condition!
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