这些食物富含铁，对健康有益

Good blood needs to provide daily iron, vitamin B12 and folic acid to meet the body's need. So what to eat blood tonic and still safe for health, let's find out soon.

良好的血液需要每天提供铁，维生素B12和叶酸，以满足身体的需要。那么，吃什么补血又健康呢?让我们来看看。

A healthy body without being anemic must have adequate red blood cells and minerals in the blood, especially iron, Vitamin B12 and folic acid. Therefore, you need to supplement foods rich in vitamins and iron so that it can help replenish blood and prevent diseases.

一个没有贫血的健康身体必须有足够的红细胞和血液中的矿物质，特别是铁，维生素B12和叶酸。因此，你需要补充富含维生素和铁的食物，这样可以帮助补充血液和预防疾病。

1. The type of red meat

红肉类食物

All red meats (cow, sheep, horse, buffalo, pig) contain iron hemo which can provide abundant hemoglobin for blood. The most special of the iron-rich meats can be called beef. In 100g of beef contains about 3mg of iron, meeting nearly 20% of the iron needs that the body needs every day. In addition, beef is rich in vitamin B12 for healthy red blood cells.

所有的红肉(牛、羊、马、水牛、猪)都含有铁血血红素，为血液提供丰富的血红蛋白。最特别的含铁肉类是牛肉。100克牛肉中含有约3mg的铁，能满足人体每天所需铁的近20%。此外，牛肉富含维生素B12，有助于健康的红细胞。

2. Animal liver

动物肝脏

Animal livers like pigs, chickens and cows are packed with protein and iron, which are essential for our blood. Especially in pig liver, the amount of iron is very large (100g pig liver contains 12mg of iron, equivalent to 80% of the body's daily requirement). However, eating organ meats is often discouraged, as it can have long-lasting effects on human health.

猪、鸡和牛等动物的肝脏富含蛋白质和铁，这对我们的血液至关重要。特别是猪肝，铁的含量非常大(100克猪肝含12毫克铁，相当于人体每日所需的80%)。然而，通常不鼓励食用内脏，因为它对人体健康有长期的影响。

3. Types of seafood

海鲜类

Seafood (oysters, crabs, shrimp, shellfish, snails, fish ...) is an excellent source of vitamin B12, iron for human blood if used properly and in moderation. In addition, seafood also contains many vitamins and minerals beneficial to human health such as zinc, calcium ...

海鲜(牡蛎、螃蟹、虾、贝类、蜗牛、鱼等)是维生素B12的极好来源，如果使用得当，适量，可为人体血液提供铁。此外，海鲜还含有许多对人体健康有益的维生素和矿物质，如锌、钙……

4. Cruciferous vegetables

十字花科蔬菜

Vegetables in the cruciferous family, such as cauliflower, cabbage, spinach ... are recommended by nutritionists for blood and kidney health. These vegetables are rich in antioxidants, folic acid, vitamin C, fiber, Omega 3 and especially minerals iron to help the body can detoxify toxins in the blood, produce red blood cells, thereby increasing the immune system for the body.

十字花科的蔬菜，如花椰菜、卷心菜、菠菜……营养学家推荐用于血液和肾脏健康。这些蔬菜富含抗氧化剂、叶酸、维生素C、纤维、欧米茄3尤其是矿物质铁，可以帮助身体排毒血液中的毒素，产生红血球，从而增强身体的免疫系统。

5. Potatoes

土豆

Potatoes are a rich source of iron that helps replenish blood for the body. In 100g, potatoes contain up to 3.2mg of iron, which accounts for 20% of the body's daily iron requirement. However, eat a moderate amount of potatoes to avoid the accumulation of unhealthy fat.

土豆富含铁，可以帮助身体补充血液。每100克土豆含有3.2毫克的铁，占人体每日所需铁量的20%。不过，要适量吃土豆，以免堆积不健康的脂肪。

6. Raisins

葡萄干

Raisins are a food rich in minerals like phosphorus, calcium, iron and zinc that are good for human blood. In particular, raisins can support the production of red blood cells and regenerate blood cells, helping to prevent negative effects on the body.

葡萄干富含对人体血液有益的磷、钙、铁和锌等矿物质。特别是葡萄干可以促进红细胞的生成和再生，帮助防止对身体的负面影响。