There are various types of blood-boosting foods that can be consumed to prevent and treat anemia or anemia. These foods can be in the form of green vegetables, various types of meat, to grains that are quite easy to find.
Iron is a mineral that plays an important role in the formation of hemoglobin in red blood cells. Hemoglobin is responsible for binding and sending oxygen throughout the body. Thus, the organs of the body can function properly.
If the body lacks iron, this can lead to iron deficiency anemia. A person suffering from anemia may experience several symptoms, such as weakness, shortness of breath, dizziness, headache, and palpitations.
One way to prevent anemia is to meet the intake of blood-boosting foods every day.
Recommended Daily Iron Intake
Everyone has different iron needs, depending on age, gender, and body health conditions.
Based on the recommendations of the Ministry of Health of the Republic of Indonesia in 2019, the following is the recommended iron adequacy rate based on age:
- Children 1–3 years: 7 mg (milligrams)
- Children 4–6 years: 10 mg
- Children 7–9 years: 10 mg
- Teenagers: 15 mg
- Adult men: 9–11 mg
- Adult women: 18 mg
- Pregnant and lactating women: 19–27 mg
Various Blood Enhancing Foods
There are several sources of iron-rich foods that you can consume, including:
1. Red meat and poultry
Red meat and poultry are animal sources of iron that are recommended as blood-boosting foods.
In 100 grams of red meat, such as beef and mutton, there is about 2.7 mg of iron. Well, by eating red meat, you can meet at least 15 percent of your daily iron intake.
Meanwhile, consuming 100 grams of poultry meat, such as chicken and duck, can meet about 13 percent of your daily iron intake.
2. Offal
Not only meat, animal sources of iron can also be found in offal or internal organs, such as the liver, kidneys, brain, and heart. However, offal should not be consumed in excess to prevent high cholesterol.
Pregnant women are also advised to avoid consuming offal, especially liver, because of the risk of causing complications in pregnancy.
3. Seafood
Some types of seafood, such as oysters, shellfish, crab, and shrimp, are good for you to consume as blood-boosting foods. In addition, several types of fish, such as tuna, mackerel, and salmon are also rich in iron.
4. Cereals
If you like breakfast cereal, you should continue this good habit. Cereals are a good source of blood-boosting food to increase your daily iron intake.
Choose cereals that have been fortified with various nutrients, such as iron, protein, and carbohydrates. Also, avoid cereals that contain added sugar.
5. Green vegetables
Various types of green vegetables, such as spinach and broccoli, are known as blood-boosting foods that are good for you to consume every day. Besides being rich in iron, these green vegetables also contain vitamin C which can help the body absorb iron.
6. Nuts and seeds
There are various types of nuts and seeds that are good sources of iron, such as cashews, soybeans, pumpkin seeds, and sunflower seeds. Apart from being a source of iron, nuts and seeds are also a high source of calcium.
Those are some types of blood-boosting foods that you can consume to prevent anemia. In addition to eating some of the foods above, you are also recommended to eat foods that contain vitamin C to facilitate the absorption of iron in the body.
Some foods that are a source of vitamin C are vegetables and fruits, such as oranges, melons, peppers, and tomatoes.
If you experience symptoms of anemia and do not improve after consuming various types of blood-boosting foods that have been mentioned above, immediately consult your doctor for the right treatment.