What are good meals, foods, and cooking methods to prevent anemia?
Anemia has many causes, but the most common is iron deficiency, which is caused by a lack of iron necessary for hemoglobin synthesis in red blood cells.
Iron is poorly absorbed in the body. Heme iron contained in animal foods such as meat and fish accounts for 15-25%, and non-heme iron contained in vegetable foods such as vegetables, beans, and grains accounts for 2-5%, which is extremely high. The absorption rate is low.
It is important to actively supplement iron-rich foods and cooking methods.
Dietary tips to prevent anemia
- Eat 3 well-balanced and regular meals.
- Eat iron-rich foods daily.
- Supplement with good quality protein (meat, fish, eggs, dairy, soy products).
- Take vitamin C to increase iron absorption.
- Avoid foods that block iron absorption.
- We don’t lean towards processed foods, we also make our own.
- Stomach acid secretion is necessary for good absorption of iron. Chewing well, eating slowly, and enjoying eating promote the secretion of stomach acid.
Recommended foods to prevent anemia
vegetables, fruits, potatoes
Vegetables, fruits, and potatoes are rich in vitamin C, which increases iron absorption.
Oysters, freshwater clams, clams, salmon
Oysters, clams, clams, and salmon contain vitamin B12, which produces red blood cells.
Green and yellow vegetables
Green and yellow vegetables contain folic acid, which is necessary to make normal red blood cells.
Seafood, liver, soybeans
Seafood, liver, and soybeans contain copper, which is a component of the enzyme necessary for the production of hemoglobin in red blood cells. If iron is ingested but copper is insufficient, hemoglobin will not be produced normally.
Meat, fish, eggs, dairy products
Supplementing with animal proteins such as meat, fish, eggs, and dairy products increases iron absorption.
Drinks and foods to avoid to prevent anemia
Green tea, black tea, oolong tea, coffee
Drinking tannin-containing beverages such as green tea, black tea, oolong tea, and coffee during or immediately after meals binds to iron and impairs iron absorption.
Brown rice, okara, bran
It is excreted together with foods containing insoluble dietary fiber, such as brown rice, bean curd refuse, and bran, and inhibits the absorption of iron.
Processed food
Phosphate, a type of additive used in hams, sausages, paste products, other processed foods, soft drinks, and snacks, inhibits iron absorption.
Points for cooking meals to prevent anemia
- If you use iron cookware, the iron in the pot will melt, and the iron will soak into the ingredients, increasing the amount of iron.
- Cooking with sour foods (citrus fruits, pickled plums, vinegar, etc.) increases the secretion of stomach acid, which increases iron absorption.
Recipes for anemia prevention
Stir-fried daikon radish and short-necked clams
Ingredients (for 2 people)
- 12g dried daikon radish
- Shelled clams 12g
- 1 tablespoon green peas
- Dashi 120cc
- 1 and 1/3 tsp sugar
- 2/3 teaspoon mirin
- 1 teaspoon soy sauce
How to make
- Reconstitute the dried daikon radish in water and boil.
- Heat 2 teaspoons of vegetable oil in a pan, stir-fry (1), add the dashi stock, boil for 4-5 minutes, and add the clams.
- Season with sugar, mirin, and soy sauce, add green peas, and simmer for about 10 minutes.
Oyster cream stew
Ingredients (for 2 people)
- Oysters (6 large) 90g
- 150g potatoes
- 110g onion
- carrot 42g
- 1/5 tsp salt
- 1.5g consomme
- 2 teaspoons milk
- White roux 30g
- 1 teaspoon salad oil (or butter)
- An appropriate amount of water (enough to cover the vegetables)
How to make
- Heat salad oil in a thick pan and stir-fry the vegetables cut into bite-sized pieces.
- Add water to the vegetables and season with salt and consommé. When it boils, add the oysters and simmer over low to medium heat until the ingredients are soft.
- Turn off the heat and add the white roux little by little.
- Simmer again over low heat until thickened, and finally add milk to finish.
Fried Rebanira
Ingredients (for 2 people)
- 80g pork liver
- The appropriate amount of milk
- a little salt
- 1 teaspoon sake
- 1/2 tbsp potato starch
- 1/2 piece ginger
- Chive 60g
- 50g carrots
- 100g bean sprouts
- 1 teaspoon soy sauce
- 1 tablespoon salad oil
- 1 teaspoon sesame oil
How to make
- Soak the liver in milk for about 5 minutes to remove the blood, then wipe off the water and cut it into thin strips.
- Sprinkle the liver with salt and sake to season, then sprinkle with 1/2 tablespoon of potato starch.
- Heat 1 tablespoon of salad oil in a frying pan, stir-fry the ginger, add the liver, and stir-fry.
- When the liver is cooked through, add carrots, bean sprouts, and Chinese chives and stir-fry ( after adding the vegetables, if you stir-fry them too much, water will come out, so finish quickly over high heat).
- Season with soy sauce, add sesame oil for flavor and turn off the heat.
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