Metallic and Anti-Anemia

Author: Koike Go Ryo (Japan) / et al
Translator: Lei Ming / et al
Editor-in-Chief: Ishizaki
Publisher:
Publish Date: 1999-09-01
Features:
Excerpt: Although the contemporary era is considered a "food-abundant age" where everyone can be well-nourished, iron remains a nutrient that is frequently insufficiently consumed. Moreover, there is a potential risk of iron deficiency among young people. Even seemingly healthy young individuals often exhibit insufficient iron levels when donating blood. This phenomenon is attributed to the high metabolism and iron loss through sweat during vigorous physical activity in young people. Another reason is the recent trend of weight loss among many young women, where reducing food intake to control weight leads to insufficient iron intake. Therefore, it is understandable that iron-deficiency anemia occurs among women who control their weight, engage in sports, or attempt to lose weight.
Furthermore, the growing simplification and convenience of modern dietary lifestyles are also significant contributors to iron deficiency. As reliance on processed foods increases and cooking times shorten, the intake of iron and other minerals gradually decreases. Thus, despite living in a "food-abundant age," the phenomenon of insufficient iron intake persists due to frequent dining out or reliance on convenient foods.
The best way to ensure adequate iron intake from food
So, how can we obtain sufficient iron from our diet? Iron-rich foods, as previously mentioned, include eggs, meat, fish, shellfish, beans, bean products, vegetables, seaweed, and dried nuts and fish. However, except for a few foods like liver, consuming only one type of food through normal eating habits can only provide only 1/10 of the daily required amount. Therefore, the key is to consume a variety of foods in appropriate quantities to ensure sufficient iron intake.
Weight loss leads to insufficient iron intake because reduced food consumption results in a decrease in absolute iron intake. Additionally, excessive consumption of processed or cooked foods can also cause insufficient iron intake, as the variety of foods consumed becomes limited.
From the perspective of iron digestion and absorption, non-heme iron found in beans, vegetables, and seaweed is less easily absorbed compared to heme iron in animal-based foods like meat and fish. However, non-heme iron is more easily absorbed when consumed alongside vitamin C and animal protein. Even in animal-based foods, the absorption rate of iron is only about 20%, but it improves when combined with vitamin C.
Therefore, simply focusing on one food because it is high in iron is ineffective. The best approach is to balance iron intake from meat, fish, beans, vegetables, and fruits, which not only ensures better iron absorption but also provides a well-rounded intake of other nutrients—a win-win situation.
Incorporate iron-rich foods into main dishes, side dishes, soups, and desserts. When considering how to balance the nutritional intake of various foods, it is more practical to integrate them into meal plans. Thus, this book is organized into four parts: main dishes, side dishes, soups, and desserts, all rich in iron.
When designing meal plans with "one soup and three dishes," the basic combination typically includes two main dishes, one to two side dishes, and one soup. By properly pairing the suggested dishes with others, it becomes easier to create meal plans that ensure sufficient iron intake.
Main dishes primarily use protein-rich ingredients like meat, fish, and beans, while side dishes focus on vitamin- and mineral-rich vegetables, beans, and seaweed. Soups not only provide hydration but can also supplement proteins, vitamins, and minerals to varying degrees. Desserts serve as post-meal or additional portions when one is still hungry and wants to increase their intake, so they can be adjusted based on dietary needs. If you feel that you have not consumed enough iron after the main, side, and soup dishes, desserts can be an effective addition.
Controlling iron intake through flavor pairing
In main dishes, side dishes, soups, and desserts, there are also variations in flavor intensity (rich or light). This is because, despite efforts to diversify food intake and balance nutrition, a preference for highly seasoned and high-fat dishes can lead to excessive salt and fat consumption. On the other hand, while it is important to control the intake of high-salt and high-fat dishes,