What foods are rich in calcium and iron Which foods are high in iron and calcium?

Iron-rich foods: black fungus, seaweed, animal liver, daylily, blood tofu, mushrooms, rape, bean curd, yeast, sesame, clams, etc.

Calcium-rich foods: eat more dried shrimp, shrimp skin, crab, fish, seaweed, kelp, spinach, bone broth, soybeans, walnuts, peanuts, etc.

All the elements that the human body needs are replenished from food. Because the types and quantities of elements contained in various foods are not exactly the same, in the usual diet, it is necessary to achieve a combination of coarse and fine grains and a combination of meat and vegetables, not partial eating, not picky eating, can basically meet the needs of the human body for various elements.

The lack of a certain trace element in the human body can lead to diseases, such as iron deficiency leading to anemia; Deficiency of high-bond zinc decreases immunity and affects development and intelligence, iodine deficiency causes goiter, etc.

Foods high in iron, pork liver, lean meat, and a variety of fresh vegetables. Animal liver, red lean meat, blood products, tofu, tahini, etc.

Foods high in calcium: Foods rich in calcium are dairy products (yogurt, milk powder, cheese, etc.) and soy products, and olives are the king of calcium in fruits; Apples are also rich in calcium.

Common iron-rich foods include dark fruits and vegetables, fish, poultry and red meats.

1. Broccoli.

The nutrients in broccoli are not only high, but also very comprehensive, mainly including protein, carbohydrates, fats, minerals, vitamin C and carotene. The mineral composition of broccoli is more comprehensive than other vegetables, and the content of calcium, phosphorus, iron, potassium, zinc, manganese, etc. is very rich, which is much higher than that of cabbage flowers, which also belong to the cruciferous family.

2. Spinach. Spinach root is rich in iron, which has an improving effect on iron deficiency anemia and can make people ruddy and radiant. So it's best to have a cold salad with the roots. Spinach must be fresh.

3. Cherries. Cherry fruit can be eaten as a fruit, the appearance is bright, crystal beautiful, red like agate, yellow like clotted fat, the fruit is rich in sugar deficit, protein, vitamins and calcium, iron, phosphorus, potassium and other elements.

4. Garlic. Garlic is rich in trace elements such as iron and selenium and beneficial ingredients such as organic sulfides, which can kill bacteria and inhibit bacteria. In particular, the sterilization effect is best when eaten raw, and the effective hum substances such as alliin and alliin will come into contact with each other to form allicin with health care effects.

Eating dumplings with some garlic, cold dishes with some minced garlic, stir-fried vegetables with some minced garlic, are all very healthy ways to eat.

Fruits and vegetables are rich in vitamin C, citric acid and malic acid, which can form complexes with iron, thereby increasing the solubility of iron in the intestine and facilitating iron absorption.

1. Animal liver: all kinds of livers are rich in heme iron, among which, beef liver contains fewer calories and cholesterol than other animal livers.

4. Chicken breast: Chicken breast is not only rich in protein, but also rich in iron.

5. Brown rice: Brown rice contains a lot of iron, and has the effects of **, lipid-lowering and digestion.

7. Whole grain foods: Whole grain foods such as wheat, fortified cereals, oats and barley are also rich in iron, which can not only help digestion, ** and lower blood lipids, but also improve hemoglobin levels.

8. Dark chocolate: 100 grams of dark chocolate with 80% cocoa powder content contains 17 mg of iron.

1. Chicken liver: Chicken liver is quite high in iron, with milligrams of iron per 100 grams of chicken liver.

2. Chicken blood: The iron content of chicken blood is higher than that of chicken liver, with milligrams of iron per 100 grams. It is the best food for iron supplementation. Duck blood, pig blood, and sheep blood, which are similar to chicken blood, are all high in iron.

3. Egg yolk: The iron content of egg yolk is milligrams of iron per 100 grams, and the egg yolk, duck egg yolk, and quail egg yolk content are about the same, and it is also a good food for iron supplementation.

4. Pig kidney: Pig kidney, commonly known as pig kidney, can not only tonify the kidney, but also have a high iron content.

5. Others: Meat products containing high iron are beef, mutton, lean pork and shrimp.

Legumes include soybeans and sprouts.

Among the green leafy vegetables, there are alfalfa, spinach, celery, rape, amaranth, camellia, daylily, tomato, etc.

Fruits such as apricots, peaches, plums, raisins, red dates, cherries, etc., contain more iron, dried fruits include walnuts, and others such as kelp, brown sugar, and sesame paste also contain iron.

Symptoms of iron deficiency in the body:

1. Fatigue and fatigue.

Blair Morris, an expert at Vanderbilt Center for Comprehensive Health, said, "Iron is an important component of hemoglobin to help transport oxygen to all parts of the body. When you don't have enough healthy blood cells in your body, you feel exhausted.

2. Difficulty concentrating.

Morris said that in people with iron deficiency, neurotransmitter synthesis may be altered, which can lead to dysfunction such as poor concentration, and patients with kidney deficiency should also pay more attention.

3. Nails become brittle.

Iron deficiency can cause fingernails and toenails to become thinner and brittle, making them more likely to break. Dimpled or spoon-shaped nails are also obvious signs of iron deficiency.

4. Poor breathing.

Once the human body lacks iron, it often feels out of breath and out of breath when exercising or walking. The reason for this is that iron deficiency can lead to a decrease in blood oxygen.

5. Pale face.

It's not a good thing to look pale at a young age. Unusual pallor is a typical symptom of decreased blood flow and decreased red blood cells.

6. It is difficult to exercise normally.

A few weeks ago, I could have exercised normally, but now I feel very strained to do the same amount of exercise. This is because low blood iron levels seriously affect endurance and exercise**.

7. Muscle soreness.

The body lacks iron, the body is tired, and the reluctance to exercise is more likely to lead to muscle soreness for a longer time after exercise. Because iron deficiency prolongs the recovery period of muscles.

Calcium: milk, egg yolk, fish puree, shrimp puree, seaweed, kelp soup, soy milk, etc., iron: eat more vegetables, tomatoes, rape, celery, apricots, peaches, plums, oranges, jujubes, lean meat, egg yolks, animal liver, kidneys, etc

Milk and dairy products are the best for calcium, milk is not only rich in calcium, but also has a high absorption rate, which is a good calcium supplement. Egg yolks are rich in iron, zinc and vitamin D, and if you don't have allergies, eggs are one of the most important foods for your baby.

Pig blood, fungus, milk, eggs, etc.

Milk, eggs, lean meat, pork liver, mung beans, kelp, soybeans, black beans, fish and shrimp, chickens and ducks are rich in calcium and iron. It is suitable for small children to drink plain milk consistently.