"Iron-rich foods to improve anemia": Dietary method to restore energy

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The theme this time is ``Iron-rich foods to improve anemia: Dietary methods to restore energy.''

Anemia can cause various health problems in the body.

Iron is an essential nutrient, especially for women in their 30s and those in the 40's who are troubled by symptoms such as getting tired easily, feeling heavy, and having trouble concentrating.

In such a situation, consuming iron-rich foods that can be easily incorporated at home, have an immediate effect, and can be continued for a long time is the first step to improving anemia.

In this article, we will introduce a number of such valuable foods and propose a dietary method that will help many women suffering from anemia regain their energy.

While experts say that iron intake is essential for improving anemia, we also need to be careful about how we consume iron.

Use this article as your advisor and learn the secrets to efficiently getting iron from your meals.

What are iron-rich foods?

Foods rich in iron include animal and vegetable sources.

Animal iron is called heme iron and is characterized by its high absorption rate.

On the other hand, plant-based iron is considered non-heme iron and requires some effort to increase its absorption.

However, both are essential nutrients for improving anemia.

Here is a list of typical foods.

Foods containing heme iron:

- Red meat (beef/lamb)
- Seafood (salmon, tuna, sardines)
- Chicken (especially thighs)
- Liver (beef, pork, chicken, etc.)

Foods containing non-heme iron:

- Pulses (soybeans/lentils)
- Cereals (whole grains/pasteurized rice)
- Vegetables (spinach, komatsuna)
- Seaweed (kelp, hijiki, wakame)

Combinations that help absorb iron

It is difficult to increase the absorption rate of iron just by eating it, but you can increase the absorption of non-heme iron by taking vitamin C with it.

This is because iron binds more easily to vitamin C, making it easier for the body to absorb it.

For example, adding a squeeze of lemon to your spinach dip or adding a paprika salad to your chicken thigh steak is a delicious way to get both iron and vitamin C.

Foods that help absorb iron:

- paprika
- kiwi
- orange
- strawberry

Easy at home! Iron supplementation recipe

Here are some easy and delicious recipes to easily get iron at home.

fluffy chicken liver paste

- Ingredients: chicken liver, onion, garlic, butter, salt, pepper
- How to make: Prepare the liver, stir fry slowly in butter with onions and garlic, and season with salt and pepper.

Blend in a blender until smooth and chill in the refrigerator.

Nutritious natto salad

- Ingredients: natto, tofu, tomato, cucumber, lemon juice, olive oil, seaweed
- Instructions: Chop the vegetables, add natto and tofu and mix. Toss with lemon juice and olive oil and top with seaweed.

What did you think?

Please try one thing first.

We sincerely hope that your anemia will improve even just a little.