Top 12 Iron-Rich Foods for Boosting Blood

Various types of seafood such as shrimp, crab, oyster, fish... are categorized as blood-boosting foods due to their high iron content. In 100g of crab, there's 4.7mg of iron, 100g of oyster contains 3.8mg, 100g of dried shrimp provides 4.6mg... Additionally, seafood is rich in vitamin B12, which is beneficial for blood health. Vitamin B12 is essential for DNA synthesis – the genetic material within cells, and it helps maintain the health of nerve cells and red blood cells.

Vitamin B12 is often used for many blood-related conditions such as pernicious anemia or anemia after gastric bypass surgery… Prolonged deficiency of vitamin B12 in the body can lead to autoimmune disorders, where the immune system attacks healthy cells in the stomach lining. Therefore, when dealing with anemia, don't forget to include dishes made from seafood in your diet. Adding various types of seafood to your daily meals is essential for the body, and you can prepare them in different ways like stewing, steaming, grilling, frying, or making soups... all of which contribute to iron supplementation and blood boosting.

Beef is a rich source of iron, essential for improving Hemoglobin levels in the body. The lean part of beef is often richer in iron than the parts containing tendons or fat. In 100g of lean beef, it can provide 3.1mg of iron, equivalent to 21% of the required iron intake. In 100g of beef, there are about 28g of protein, 10g of lipids, providing 280kcal of energy, double that of fish and many other types of meat.

Beef is a nutritious ingredient beneficial for body development. Besides its high protein content, beef also provides iron, zinc, and vitamins B2, B6, B12, which are good for the immune system and promote red blood cell regeneration. The iron in beef helps in the rapid recovery of blood cells and is essential for oxygen supply to cells in the body. Beef is rich in iron and helps replenish blood levels and prevent anemia. In addition, linoleic acids also contribute to muscle maintenance. Beef can be prepared into various delicious dishes such as stir-fried beef with garlic chives, steamed beef, rare beef, beef pho... Children should also eat beef daily to enhance their health.

Animal liver contains a large amount of iron, making it a very good food for those with anemia. Moreover, animal livers also contain beneficial calories and cholesterol. Animal livers such as pork, chicken, beef... all contain high levels of iron. In 100g of pork liver, it provides 12mg of iron, 100g of chicken liver provides 10mg of iron, and 100g of beef liver provides 6.5mg of iron. However, to remove any potential toxins that may exist in the liver, it is necessary to clean the coagulated blood and thoroughly cook the liver before use.

Liver can be processed into pate, cooked as a daily dish such as stir-fried liver, steamed liver. When cooking, attention should be paid to avoiding combining with certain other foods that may be harmful to health, such as raw bean sprouts... Pork liver is rich in vitamin A, vitamin B12, making it very good for those with anemia. Therefore, you can prepare many delicious dishes with this type of food to vary your meals. It is not advisable to eat together with other high-iron foods, especially pork liver with acidic foods such as: pickles, spinach, sorrel, strong tea... to avoid forming insoluble salts, hindering the absorption of nutrients.

Various legumes are abundant sources of iron. Additionally, they are rich in molybdenum - a nutrient necessary for iron absorption and the activation of enzymes. Legumes contain essential and beneficial nutrients that have been scientifically proven to be very good for the human body. Therefore, today, make sure to include these foods in your family's daily menu!

Lentils, peas, soybeans... are ideal iron supplements for vegetarians. A cup of cooked lentils (about 198 grams) contains 6.6 milligrams of iron, equivalent to 37% of the body's needs. Legumes are also a source of folate, magnesium, and potassium. Dried seeds and nuts are easy to eat and rich in potassium, magnesium, which are helpful in lowering blood pressure. You can enjoy sunflower seeds, pumpkin seeds as tasty and light snacks between meals, which is a good suggestion. If used for cooking soups, porridge... it's recommended to soak the legumes overnight before use for the best effect.

Pumpkin not only rich in iron but also contains many nutrients beneficial for blood such as zinc, vitamins, plant-based protein... Especially, pumpkin seeds are also rich in iron, with 15mg of iron per 100g of pumpkin seeds. Pumpkin is particularly suitable for skinny people or those recovering from illness. Research by scientists has also shown that red pumpkin is rich in iron and zinc, with zinc directly affecting the mature function of red blood cells. Iron is a basic trace element that produces hemoglobin to replenish blood for the body, helping to prevent anemia.

Thanks to its rich composition of iron, copper, zinc, and carotene, pumpkin becomes an ideal blood-enriching vegetable or for those recovering from illness. In addition, pumpkin contains a large amount of plant-based protein, amino acids, calcium, phosphorus, and vitamins, helping to supplement nutrients and enhance blood transport efficiency. You can cook soup, bone broth to prepare nutritious meals. In addition, a smoothie made from red pumpkin blended with a nutritious milk is a popular beverage for those needing to gain weight. Pumpkin is easy to buy or can be grown in the home garden, it can be cooked into soup, stir-fried, or boiled into porridge, all of which are simple, easy to eat, and nutritious. You can add pumpkin to the menu for the whole family every week.

The nutrients in grapes offer several potential health benefits. They are linked to preventing cancer, heart disease, high blood pressure, and constipation. The nutrients in grapes may help prevent cancer, eye problems, heart disease, and other health conditions.

Grapes are rich in iron, phosphorus, vitamins, and antioxidants. Grapes also have detoxifying effects on the body, useful for blood regeneration. The best way to consume grapes is as fresh fruit. Most jellies or grape preserves and juices contain sugar and can be high in calories.

Chicken eggs are a type of food rich in nutrients that not every food has. The composition of chicken eggs includes important trace elements such as potassium, phosphorus, sodium, magnesium, folic acid, and important vitamins (A, D, B2, B6, B12…). These nutrients are mainly concentrated in the egg yolk, while the egg white is mainly protein and water. Chicken eggs also have abundant iron content, helping to prevent iron deficiency anemia, especially in pregnant women.

Eggs contain many essential nutrients such as iron, protein, calcium, vitamins, and minerals. Therefore, eggs are foods that help reduce the risk of malnutrition, supplement iron to increase blood volume to nourish the body. One egg yolk provides 0.4mg of iron.

Potatoes are a helpful source of iron for the body. In 100g of potatoes, there is 3.2mg of iron. It's advisable to consume potatoes regularly but limit fried potatoes as they contain a lot of fat from oil, which is not good for health.

Potatoes are an effective food for iron supplementation in the body. In 100g of potatoes, there is up to 3.2mg of iron. It's recommended to include potatoes in your diet with dishes like steamed, stewed, or boiled... Avoid fried potatoes as they are the culprit harmful to health due to containing a lot of saturated fat from oil.

Broccoli, in addition to providing fiber, vitamin A, and vitamin C, also contains a high amount of iron to improve blood levels in the body. In 100g of broccoli, there is up to 2.7mg of iron. Besides broccoli, other dark green vegetables like spinach, celery, lettuce, kale... are also iron-rich foods as well as essential vitamins for iron absorption.

Broccoli and other dark green vegetables are easily available for purchase or can be grown at home to supplement the daily menu for the family with primarily boiled, stir-fried, soup, salad, and raw dishes.

If we take the time to delve into turnips, we will find that its iron content is up to 2.9mg, and 100g of turnips is often likened to 'white ginseng.' It contains natural vitamin B12 to enhance iron absorption, participates in the synthesis of oxyhemoglobin to nourish physical strength and prevent anemia effectively. Moreover, turnips are a rich source of minerals such as calcium, magnesium, potassium, copper, along with powerful antioxidants.

Turnips are a rich source of protective compounds such as polyphenol antioxidants, ferulic acid, quercetin, along with biologically active glucosinolate compounds, playing a role in protecting the body against some dangerous diseases. Turnips can be added to the daily menu in dishes like boiled turnips, braised turnips with pork ribs, or turnip juice which also has similar effects.

We are aware that beetroots, especially the red ones, contain a high level of iron (>5mg iron/100g beetroot), aiding in the regeneration and production of numerous blood cells, rapidly replenishing the deficient blood levels in the body.

Beetroots can be juiced for utmost convenience, allowing us to absorb nearly all the nutrients they offer, or they can be blended into smoothies for easier consumption. According to recent studies, incorporating beetroot juice into our diet for just 10 days can significantly alter the oral microbiota. Sustaining a healthy oral microbiota slows down negative changes in blood circulation and the aging process.

Additionally, beetroot soup simmered with bones, potatoes, carrots, and more is a nutritious dish widely enjoyed, potentially reducing the strong taste from those sensitive to the fresh beetroot flavor.

Papaya, when ripe, sweet, and fragrant, is a combination of many beneficial vitamins such as Vitamin A, C, iron (2.6mg/100g ripe papaya).... This fruit is easily digestible, making it suitable for absorbing nutritious supplements for the blood. The nutrient content inside this fruit stimulates blood circulation to the uterus, thereby addressing menstrual issues such as amenorrhea, scanty menstruation, or delayed menstruation.

In addition, ripe papaya contains about 90% water, 13% sugar, no starch, plenty of organic carotenoids, vitamins: A, B, C, 0.9% fat, xylulose (0.5%), calcium, phosphorus, magnesium, iron, thiamine, riboflavin. These components are very beneficial for health and help prevent diseases. The fiber content, potassium, and vitamins in papaya can help reduce the risk of cardiovascular diseases. It can be eaten directly or blended into enticing papaya smoothies. Freshly ripe papayas can also be cooked with pork bone soup, providing a nutritious and sweet addition to the family meal.