Скачать или смотреть Nourishing Blood: A Traditional Chinese Medicine Dietary Guide

Iron-Rich Foods: Include foods rich in iron, which is essential for blood production. Examples include:

Red meat (beef, lamb)
Organ meats (liver, kidney)
Poultry (chicken, turkey)
Fish (salmon, tuna, sardines)
Shellfish (oysters, clams)
Legumes (lentils, chickpeas, black beans)
Dark leafy greens (spinach, kale, Swiss chard)
Seeds and nuts (pumpkin seeds, sesame seeds, almonds)
Vitamin C-Rich Foods: Vitamin C aids in the absorption of iron and supports overall blood health. Include foods high in vitamin C alongside iron-rich foods. Examples include:

Citrus fruits (oranges, lemons, grapefruits)
Berries (strawberries, blueberries, raspberries)
Kiwi
Bell peppers
Broccoli
Brussels sprouts
Vitamin B12-Rich Foods: Vitamin B12 is crucial for red blood cell production. Include foods high in vitamin B12, especially if following a vegetarian or vegan diet. Sources include:

Animal products (meat, fish, poultry, eggs, dairy)
Fortified foods (fortified cereals, fortified nutritional yeast)
Fermented foods (tempeh, miso, fermented soy products)
Foods that Nourish Yin: Blood is considered a manifestation of yin in TCM. Include foods that nourish yin and support blood production. Examples include:

Dark leafy greens
Seaweeds and sea vegetables
Black sesame seeds
Tofu and soy products
Dates
Mulberries
Kidney beans
Eggs
Cooking Methods: Choose cooking methods that help retain the nutrients in foods, such as steaming, boiling, or stewing. Avoid overcooking or frying, as it may deplete the nutritional content of the food.

Herbal Teas: Drink nourishing herbal teas that support blood production and circulation. Examples include:

Dang Gui (Chinese Angelica) tea
Goji berry tea
Nettle tea
Red date tea