Red dates and longan are traditional Chinese blood nourishing foods, and for a long time, they were widely regarded as effective iron supplements. However, the latest research has shown that the effect of iron supplementation in jujube and longan is limited, and other factors need to be paid attention to in iron supplementation.
1. Jujube and longan do contain a certain amount of iron, but it is not enough to rely on them to supplement iron. The iron in jujube and longan is mainly non-heme iron, i.e., plant iron, which is less absorbed than heme iron in animal-derived foods. This means that it is difficult to consume enough iron through the consumption of red dates and longan alone, so as to achieve the purpose of iron supplementation.
2. The absorption of iron by the human body is affected by a variety of factors, such as other nutrients in food, redox state in the intestine, and the amount of iron stored in the body. Therefore, relying solely on jujube and longan for iron supplementation does not ensure adequate absorption and utilization. To increase iron absorption, foods rich in vitamin C, such as citrus fruits, can be consumed at the same time to increase the absorption of non-heme iron.
3. Iron supplementation should also pay attention to eating a balanced diet. In addition to red dates and longan, animal liver, lean meat, egg yolk, etc. are also good sources of iron supplements. In addition, attention should be paid to a reasonable combination of various foods in the dietary arrangement to ensure adequate intake of protein, vitamins and trace elements to maintain the normal iron metabolism of the body.
4. Some specific groups, such as pregnant women, women during menstruation, and people who take certain drugs for a long time, are more likely to have anemia and iron supplementation needs. For these populations, an individualized iron regimen is recommended under the guidance of a physician or dietitian.
Although jujube and longan contain a certain amount of iron, their effect on iron supplementation is limited. In order to fully supplement iron, it is necessary to pay attention to the reasonable combination of other foods, improve the absorption rate of iron, and carry out an individualized iron supplementation plan according to the specific situation. If you suspect you are iron deficient, it is best to seek professional advice to ensure proper and effective iron supplementation.