Please refer ☝️ this when you have anemia🤗
Anemia measures # health Physical Condition Management # Comments are welcome # comment _ challenge
🍀 Nutrients effective in anemia prevention 🍀
[Iron] Iron, which is an important ingredient of hemoglobin, cannot be synthesized in the body, so it is essential to take it from diet 🔆 There are two types of iron, "heme iron" and "non-heme iron," each with different absorption rates 🔆
[Hem iron]
It is contained in many animal products such as meat and fish, and is characterized by its high absorption efficiency into the body. It is abundant in pork liver, beef liver, chicken liver, and clams 🔆
[Non-heme iron]
It is often found in plant foods such as soy products and vegetables. Although the absorption rate is low, it is relatively high in shellfish, beans, seeds, green and yellow vegetables, and accounts for the majority of iron intake in Japanese people 🔆
🍀 a nutrient that can be taken with iron to help absorb iron and promote hematopoiesis 🍀
[Protein]
It is a nutrient necessary for making blood. This includes meat, fish, eggs, dairy products, and soybeans 🔆
[Vitamin C]
It changes non-heme iron into a form that is easily absorbed by the body and has the effect of increasing the absorption rate. It is contained in many vegetables, potatoes, fruits, etc. Vitamin C is vulnerable to heating, so it is good to incorporate raw vegetables and cooking methods with short heating time 🔆
[B vitamins (B6, B12, folic acid)]
These are called hematopoietic components and are contained in liver, fish blood, natto, green and yellow vegetables, sardines, flatfish, egg yolk, etc 🔆
[Copper]
It is contained in shellfish, liver, sesame, etc., and is important as a hematopoietic component 🔆
私自身、慢性的な鉄欠乏性貧血の経験があり、日々の食事で鉄分とその吸収を助ける栄養素を意識するようになってから体調が大きく改善しました。特に貧血がひどい時期は、レバーなどのヘム鉄を積極的に取り入れることが効果的でしたが、そのまま焼いたり炒めたりするとビタミンCが不足しがちなので、彩り豊かな野菜や果物を生で食べることを心掛けました。例えば、レバニラ炒めにブロッコリーや菜の花を添えて、食後にオレンジを食べるようにしています。これにより非ヘム鉄の吸収率もアップし、効率的な鉄分補給ができました。 また、貝類や大豆製品も忘れずに取り入れることで、銅やタンパク質もしっかり摂取できます。銅は鉄の利用を助け、タンパク質は健康な血液の生成に欠かせません。料理では加熱時間を短くしてビタミンCを守ることも気を付けています。ショウガなど辛み成分を含む食材は血行促進にも役立つので、生姜の効いた味付けの料理もおすすめです。 私の経験では、単に鉄分を摂るだけでなく、それを効率よく吸収・活用するための栄養バランスが大切です。体調不良で動けなくなる前に、食べ物から無理なく鉄分を補えるよう工夫することが健康維持のポイントだと実感しました。