50 Makanan Penambah Darah Rendah Paling Ampuh | DIET SEHAT ALAMI

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50 Makanan Penambah Darah Rendah Paling Ampuh





Makanan Penambah Darah – Apakah akhir-akhir ini sering lelah dan lemas? Mungkin kamu mengalami kurang darah. Maka dari itu, mengonsumsi makanan penambah darah yang kaya zat besi menjadi solusi terbaik untuk mengatasinya.

Penurunan sel darah merah dalam tubuh umumnya dapat disebabkan karena kekurangan zat besi. Kekurangan zat besi ini mengakibatkan tubuh tidak mampu memproduksi hemoglobin, yakni substansi dalam sel darah merah yang berperan membawa oksigen keseluruh jaringan tubuh. Oleh karenanya, kekurangan zat besi bisa mengakibatkan tubuh merasa lemas dan lelah.

Sate penambah darah via alodokter.com

Tidak hanya zat besi saja, anemia atau kurang darah pun juga bisa disebabkan karena tubuh tidak mendapatkan asupan vitamin vitamin B12, asam folat, dan protein yang cukup. Penuhi kebutuhan nutrisi tersebut agar anemia yang kamu alami bisa diatasi atau dicegah kemunculannya kembali.

Sumber Zat Besi Penambah Darah

Sebenarnya dulu saya pernah membahas makanan sumber zat besi tinggi yang sangat berkhasiat mengobati anemia. Terdapat dua jenis zat besi yang bisa diserap oleh tubuh kita, antara lain:
  • Heme: berasal dari hemoglobin. Umumnya terdapat di dalam bahan makanan hewani seperti daging unggas, daging merah, dan ikan.
  • Non Heme: terdapat dalam bahan makanan nabati. Misalnya seperti kentang, sayuran berdaun hijau, bayam, biji-bijian, buah kering, kismis, dan lain sebagainya.
Zat besi heme tergolong lebih mudah diserap oleh tubuh dibandingkan dengan non-heme yang berasal dari nabati. Penyerapan juga akan semakin mudah jika konsumsi zat besi didukung dengan asupan vitamin C yang biasanya banyak terdapat pada buah dan sayuran segar.

Makanan Penambah Darah Rendah untuk Atasi Anemia

Agar anemia dapat teratasi sebaiknya kamu memperbanyak konsumsi makanan penambah darah yang kaya zat besi. Sebetulnya ada banyak sekali makanan untuk tambah darah yang bisa kita dapatkan. Mulai dari buah-buahan, sayuran, daging, sampai kacang-kacangan.

Buah-Buahan Penambah Darah Kaya Nutrisi

Pertama, kamu bisa mengonsumsi buah penambah darah. Buah-buahan ini tidak hanya diperkaya zat besi saja, tapi juga kandungan nutrisi lainnya. Misalnya seperti vitamin B, C, antioksidan, serat, dan sebagainya.

Makanan penambah darah rendah

1. Jambu biji

Jambu biji dikenal sebagai buah yang kaya kandungan sumber vitamin C. Kandungan vitamin dalam buah jambu ini bahkan mengalahkan vitamin C dalam buah jeruk.

Dengan mengonsumsi jambu biji secara rutin maka akan sangat membantu tubuh dalam menyerap zat besi. Selain itu, manfaat jambu lainnya adalah mampu merawat kulit dan menjaganya agar tetap kencang.

2. Jeruk

Apabila tidak ada jambu biji, kamu masih bisa mengonsumsi jeruk. Meskipun kandungan vitamin C-nya masih kalah dengan jambu, tapi buah jeruk memiliki senyawa antioksidan alami yang lebih tinggi.

Manfaat jeruk bagi sistem imunitas tubuh sangatlah besar. Kandungan antioksidan dalam buah ini konon dapat menangkal berbagai jenis radikal bebas yang akan memicu munculnya penyakit berbahaya.

3. Tomat

Tomat mengandung beberapa vitamin penting untuk tubuh, yaitu vitamin A, C, dan E. Kandungan-kandungan nutrisi dalam tomat dipercaya dapat melancarkan sirkulasi darah dan mengatasi anemia.

Note: untuk memahami lebih dalam mengenai khasiat buah satu ini silahkan baca manfaat tomat bagi kesehatan.

4. Mangga

Dalam buah mangga ternyata terkandung 60 mg vitamin C. Jumlah ini mampu mencukupi kebutuhan vitamin pada orang dewasa. Mengonsumsi buah mangga 1x sehari dapat membantu mencegah anemia.

Selain itu, kandungan serat dan antioksidan tingginya juga efektif untuk menjaga kekebalan tubuh. Agar tak bosan, kamu bisa membuat jus dari buah satu ini.

5. Apel

Apel juga termasuk salah satu makanan penambah darah. Ia memiliki kandungan zat besi dan vitamin C tinggi yang bisa membantu meningkatkan jumlah hemoglobin dalam tubuh kita.

Manfaat apel tidak hanya mengatasi anemia saja. Tetapi, kandungan seratnya yang tinggi juga cukup efektif untuk membantu mengatasi berbagai macam masalah pencernaan, misalnya seperti diare dan sembelit.

6. Buah pepaya

Dulu saya pernah mambahas mengenai manfaat pepaya untuk kesehatan dan kecantikan. Salah satu manfaat penting dari buah ini adalah mampu meningkatkan jumlah sel darah merah dalam tubuh.

Pepaya mampu memberikan asupan vitamin C, zat besi, dan asam folat (vitamin B9). Kandungan-kandungan nutrisi semacam inilah yang dibutuhkan oleh tubuh dalam membantuk hemoglobin.

7. Stroberi

Apakah kamu suka dengan stroberi? Konsumsilah buah ini secara rutin untuk mengatasi kurang darah. Strawberry memberikan asupan zat besi, vitamin C, dan antioksidan terbaik untuk tubuh kita.

Meski rasanya agak sedikit masam, tapi buah berwarna merah ini banyak disukai oleh masyarakat Indonesia. Agar rasanya lebih nikmat, kamu bisa mengolah stoberi menjadi minuman segar seperti jus, smooties, dsb.

8. Buah naga

Mendengar namanya saja mungkin sudah terasa ngeri. Yup, pemberian nama buah ini didasarkan karena kepercayaan bangsa China yang menganggap Naga sebagai pembawa berkah.

Ada banyak sekali manfaat buah naga yang bisa kita dapatkan. Mulai dari mencegah anemia, mengatasi hipertensi, menurunkan kolesterol, dan masih banyak lagi. Oleh sebab itu, jangan lewatkan buah unik satu ini ya.

9. Pisang

Pisang cukup terkenal dengan kandungan potasiumnya yang tinggi. Menurut para ahli, kandungan tersebut bisa menjadi antioksidan yang mampu memelihara sistem imun tubuh dari serangan radikal bebas.

Setelah diteliti lebih dalam, ternyata pisang juga mengandung zat besi yang dapat meningkatkan produksi hemoglobin dalam tubuh. Konsumsilah minimal 1 buah pisang dalam sehari untuk mendapatkan manfaat secara maksimal.

Buah penambah darah lainnya:

10. Kesemek
11. Sowa
12. Sukun
13. Delima
14. Kiwi
15. Anggur
16. Alpukat (baca selengkapnya: manfaat alpukat)
17. Sirsak (selengkapnya: manfaat buah sirsak)
18. Blewah
19. Cherry
20. Jeruk Mandarin
21. Labu
22. Kismis

Sayuran Penambah Darah Rendah Terbaik

Makanan penambah darah rendah


Umumnya sayuran yang mengandung zat besi tinggi berwarna hijau gelap, contohnya seperti bayam, sawi, dsb. Berikut beberapa makanan penambah darah dari sayuran yang bisa kamu konsumsi rutin.

23. Bayam

Bisa dikatakan bayam termasuk sayuran penambah darah dengan kandungan zat besi tinggi. Bayam bisa menjadi makanan penambah darah untuk ibu hamil dan wanita yang mengalami anemia saat menstruasi.

Biasanya bayam diolah menjadi sup segar. Akan tetapi, pastikan kamu tidak mengonsumsi olahan sayur bayam yang sudah didiamkan selama 5 jam. Kenapa? Sebab berpotensi menjadi racun akibat sudah berinteraksi dengan oksigen.

24. Sawi

Sayur hijau kaya zat besi selanjutnya ada sawi. Sebenarnya sawi ada dua jenis, yaitu sawi hijau dan putih. Akan tetapi menurut Dr Oz, sawi hijau mengandung zat besi yang lebih tinggi dibanding sawi putih.

Dalam sawi tidak hanya terkandung zat besi dan vitamin saja, tetapi ia juga memiliki kandungan mineral lengkap. Sebut saja seperti kalium, potasium, fosfor, selenium, magnesium, dan masih banyak lagi.

25. Kangkung

Banyak orang yang menganggap kangkung bisa membuat tubuh lemas dan lelah, padahal faktanya demikian. Justru kangkung memiliki kandungan zat besi tinggi yang dapat mengatasi lemas akibat anemia.

Maka dari itu, mulai sekarang jangan ragukan sayur hijau satu ini. Biasanya kangkung diolah menjadi berbagai hidangan lezat. Salah satu olahan kangkung yang cukup diminati adalah tumis kangkung.

26. Daun datuk

Masih seputar sayuran hijau, berikutnya ada daun datuk. Sayuran ini memiliki beragam kandungan mineral alami dan zat besi. Beberapa kandungan mineral alami seperti fosfor dan kalsium dipercaya sangat baik untuk mengoptimalkan pertumbuhan tulang.

27. Bunga kol (kembang kol)

Sayuran berwarna putih kehijauan ini sangat mudah didapatkan. Biasanya bunga kol dijadikan sebagai lalapan saat makan ikan atau olahan daging. Kandungan gizi dalam bunga kol setara dengan kandungan brokoli, dimana ia sangat baik untuk mengoptimalkan regenerasi sel darah merah.

Ada juga kandungan lain yang tak kalah penting seperti protein, kalium, kalsium, niasin, dan thiamine. Kandungan nutrisi semacam inilah yang membuat kembang/bunga kol cukup disarankan bagi penderita anemia.

Makanan Penambah Darah Dari Kacang-Kacangan

Makanan penambah darah rendah anemia

Apakah kamu suka ngemil?  Mulai sekarang ganti cemilan kamu dengan kacang-kacangan. Jenis makanan ini memiliki kandungan asam folat dan zat besi yang cukup baik untuk menambah sel darah merah. Adapun makanan penambah darah dari kacang-kacangan antara lain:

28. Kacang hijau

Beberapa ahli masih dilema mengenai manfaat kacang hijau untuk anemia. Ada yang mengatakan kacang hijau memiliki kandungan asam folat dan zat besi tinggi yang dapat meningkatkan hemoglobin dalam tubuh.

Tetapi, ada pula ahli yang mengatakan kandungan fitat dalam kacang hijau justru dapat menghambat penyerapan zat besi. Maka dari itu, sebelum mengonsumsi kacang hijau ada baiknya konsultasikan kepada ahli gizi dulu.

29. Kacang almond

Kacang almond sangat sering dikonsumsi saat diet. Berbeda dengan kacang lain, kacang ini memiliki jumlah nutrisi yang lebih lengkap. Di dalamnya terkandung vitamin, lemak baik, serat, antioksidan, mineral alami, dan lain sebagainya.

Untuk mencukupi kebutuhan zat besi setiap harinya disarankan mengonsumsi minimal satu ons kacang almond. Kamu pun bisa berkreasi dengan mengolah almond menjadi berbagai cemilan lezat.

30. Kacang polong kering

Meski kandungan nutrisinya tidak selengkap almond dan kacang hijau, tapi kacang polong sudah terbukti ampuh untuk menambah darah. Tak ada salahnya ngemil kacang polong kering di waktu bersantai ria. Namun jangan berlebihan, sebab konsumsi kacang berlebihan kurang baik untuk berat badan.

Makanan Penambah Darah dari Laut (Seafood)

Makanan penambah darah rendah

Tidak hanya buah, sayur, dan kacang-kacangan saja yang kaya akan kandungan zat besi. Bagi kamu pecinta makanan laut, beberapa makanan berikut mungkin bisa menjadi solusi penambah darah.

31. Ikan salmon

Sudah pasti ikan salmon masuk kedalam daftar makanan penambah darah. Ia menjadi pemasok vitamin B12 terbaik yang sangat dibutuhkan oleh penderita anemia. Peran penting vitamin B12 lainnya adalah mengoptimalkan pembelahan sel dan menjaga sistem saraf saat proses pembentukan DNA.

32. Tiram dan kerang

Banyak yang tidak suka tiram dan kerang lantaran bau amisnya. Namun apabila kamu jago memasak, bau amis tersebut akan hilang dengan sendirinya. Mengonsumsi tiram ataupun kerang dapat membantu menambah darah dalam tubuh, mencegah hipertensi, dan melancarkan sirkulasi darah.

33. Udang

Udang masih menjadi makanan laut yang pro dan kontra. Sebagian orang ada yang alergi mengonsumsi udang, dan sebagian lagi tidak sama sekali. Oleh sebab itu, sebelum mengonsumsi udang lebih baik pastikan dulu apakah kamu alergi atau tidak.

Tidak hanya diperkaya dengan zat besi saja, udang juga mengandung kalsium dan fosfor tinggi yang baik untuk mengoptimalkan pembentukan tulang. Kandungan nutrisi semacam inilah yang baik untuk tubuh kita.

Makanan Penambah Darah Rendah dari Daging

Makanan penambah darah rendah anemia

Ketika mengalami kurang darah pasti banyak yang menyarankan kita untuk mengonsumsi sate. Memang benar sekali, daging dalam sate memiliki kandungan zat besi, protein, dan berbagai mineral alami yang bisa menambah darah. Khususnya untuk sate yang berasal dari daging merah seperti daging kambing, sapi, kerbau, babi, dan masih banyak lagi.

World Cancer Research Fun menyarankan agar kita mengonsumsi daging merah tidak lebih dari 70 gram dalam sehari. Meski mengandung berbagai nutrisi, tapi kandungan lemak tinggi dalam daging merah dipercaya menjadi pemicu munculnya beragam penyakit jika dikonsumsi berlebihan.

Untuk lebih amannya lagi, kamu bisa mengonsumsi daging sapi yang berasal dari grass-fed cattle. Sebab kandungan lemak jenuhnya lebih rendah, sedangkan kandungan CLA (conjugated linoleic acid) tinggi. CLA sendiri merupakan senyawa yang berguna untuk mengurangi resiko penyakit kardiovaskuler dan membantu mengoptimalkan pembentukan otot.

*selebihnya akan saya tambah lain waktu

Itulah ulasan lengkap mengenai makanan penambah darah rendah yang bisa kamu konsumsi secara rutin. Disarankan untuk tidak mengonsumsi semua makanan diatas sekaligus. Variasikanlah setiap harinya dengan porsi yang seimbang, tidak kurang ataupun berlebihan. Konsumsi makanan penambah darah secara berlebihan justru akan membuat munculnya penyakit baru.

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