What should girls eat to replenish blood? 10 days of hot blood-enhancing ingredients revealed on the Internet
Recently, the discussion on "blood supplementation for girls" continues to rise across the Internet, especially for the nutritional supplement needs of adolescent girls, anemia groups and post-menstrual periods. This article will combine the hot search data of the past 10 days to compile a scientific and effective blood replenishment plan for you.
1. Top 5 most searched blood-enhancing ingredients on the Internet (data source: search index of each platform)
| Ranking | Ingredient name | Hot search index | core nutrients |
|---|---|---|---|
| 1 | red dates | 987,000 | Iron, Vitamin C |
| 2 | Pork liver | 852,000 | Heme iron, vitamin A |
| 3 | black sesame seeds | 765,000 | Calcium, iron, vitamin E |
| 4 | spinach | 689,000 | Folic acid, non-heme iron |
| 5 | wolfberry | 624,000 | Polysaccharides, carotene |
2. Scientific combination plan of blood-enhancing food ingredients
According to the recommendations of nutritionists, the three combinations with the best blood replenishing effects are:
| Combination type | Ingredient combination | Synergy principle |
|---|---|---|
| Classic combination | Pork liver + green pepper | Vitamin C promotes iron absorption |
| Vegetarian combo | Black sesame + walnut | Unsaturated fatty acids assist nutritional transformation |
| Dessert combination | Red dates + longan + brown sugar | Complex sugar accelerates energy replenishment |
3. Blood replenishment programs for different body types
1.Qi and blood deficiency type(Accounting for 43% of hot search topics)
Recommended: Angelica and Mutton Soup (5g of Angelica + 200g of mutton + 3 slices of ginger)
Hot-searched related words: #postmenstrual conditioning# #冰冰HAN#
2.iron deficiency anemia(Accounting for 37% of hot search topics)
Recommended: Duck blood vermicelli soup (100g duck blood + vegetables with high vitamin C content)
Hot search related words: #hemoglobinlow# #DIZZYFALLABILITY#
3.Weak spleen and stomach type(accounting for 20% of hot search topics)
Recommended: Yam and red dates porridge (100g yam + 6 red dates + 50g japonica rice)
Hot search related words: # Dyspepsia # # Complexion Yellow #
4. Refuting the misunderstandings about blood replenishment (from recent hot-search controversial topics)
| Misunderstanding | truth | scientific basis |
|---|---|---|
| Brown sugar is the most nourishing blood | Iron content is only 2mg/100g | Less than 1/10 of pork liver |
| Eating jujube skin is more nutritious | Affect digestion and absorption | It is recommended to peel and eat |
| To replenish blood, eat more meat | Requires vitamin C | Iron absorption rate increased by 3 times |
5. Recommended 7-day blood-replenishing recipes (recent popular collection on Xiaohongshu)
Day one:
Breakfast: black sesame paste + boiled eggs
Lunch: Stir-fried pork liver with green pepper + seaweed soup
Dinner: Red dates, wolfberry and white fungus soup
The next day:
Breakfast: Spinach egg pancake + soy milk
Lunch: Tomato stewed beef brisket + cold fungus
Dinner: Red bean and black rice porridge
(Different combinations last for 5 days. For the complete version, please refer to @nutritionist王伟’s popular post)
6. Special reminder from nutritionists
1. The 3rd to 7th day after menstruation is the golden period for replenishing blood.
2. Coffee/strong tea can inhibit iron absorption
3. The weekly intake of animal liver should not exceed 100g
4. Vitamin B12 deficiency requires separate supplementation
According to recent hot search data analysis, you need to pay attention to the following when replenishing blood scientifically:Diversity of food ingredients＞Intake of a large amount of a single food ingredient, it is recommended to adopt the daily combination pattern of “2 meat + 3 vegetarian + 1 nut”. If anemia symptoms persist, you should seek medical examination promptly.
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