What foods to eat to quickly replenish calcium and iron

Iron-rich foods include animal blood, such as pig blood, duck blood, animal liver, red meat, spinach, leeks, jujubes, etc.

The iron in animal food is heme iron, which is easy for the body to absorb after ingestion, while the iron in plant food is non-heme iron, which is poorly absorbed after ingestion.

Calcium-rich foods include milk and its products, shrimp skin, kelp, soybeans, black sesame seeds, etc. Vitamin D can promote calcium absorption, and calcium supplementation should be done at the same time.

Iron-containing foods such as kelp, black fungus, fish, chicken, beef, liver, eggs, seaweed, celery, spinach, beans. In addition, vitamin C helps the body absorb iron, so eat more fruits and vegetables rich in vitamin C while eating iron-containing foods.

Calcium-rich foods such as milk, beans, hard fruits, sesame seeds, shrimp skin, kelp, celery, etc. In addition, paying attention to outdoor activities and spending more time in the sun can promote the formation of vitamins, thereby improving calcium absorption.

Examples of calcium-rich dishes are as follows:

1 000 grams of stewed tofu with fish head, 1 000 grams of silver carp head, 400 grams of tofu, 280 1 mg of calcium, 300 grams of fried shrimp skin leek, 20 grams of shrimp skin; Contains 13 3 grams of protein, 51 6 grams of fat, 558 1 kcal, 3 278 7 mg of calcium.

What are the foods that contain calcium?

1. Milk Half a kilogram of milk, containing 300 mg of calcium, also contains a variety of amino acids, lactic acid, minerals and vitamins to promote the digestion and absorption of calcium. Moreover, the calcium in milk is easier for the human body to absorb, so milk should be used as the main food for daily calcium supplementation. Other dairy products such as yogurt, cheese and milk flakes are good calcium**.

2. Kelp and shrimp skin.

Kelp and shrimp skin are high-calcium seafood, and eating 25 grams a day can supplement 300 mg of calcium. They can also lower blood lipids and prevent arteriosclerosis.

Kelp is cooked with meat or cooked and served cold. The calcium content in shrimp skin is higher, 25 grams of shrimp skin contains 500 mg of calcium, so it is a good choice to make soup or stuffing with shrimp skin for daily calcium supplementation.

3. Soy products.

Soybeans are high-protein foods and are also high in calcium. 500 grams of soy milk contains 120 mg of calcium, and 150 grams of tofu contains up to 500 mg of calcium.

Spinach contains oxalic acid, which can be combined with calcium to form calcium oxalate conjugates, which hinders the body's absorption of calcium, so tofu and other soy products should not be cooked with spinach. However, if soy products are cooked with meat, they will taste delicious and nutritious.

4. Animal bones.

More than 80% of animal bones are made of calcium, but it is insoluble in water and difficult to absorb, so it can be crushed in advance when making into food, and then simmered with vinegar. Remove the oil slick and add some greens to make a delicious soup.

5. Vegetables There are also many varieties of vegetables that are high in calcium. 100 grams of sherry mushroom contains 230 mg of calcium; The calcium content of bok choy, rape, fennel, coriander, celery, etc. is also about 150 mg per 100 grams.

6. Calcium supplements.

Today's calcium supplementation drugs on the market are suitable for children, adolescents, pregnant and lactating women, the elderly, and even white-collar women who are nervous, stressed, and have irregular lives due to their food intake. It has the advantage of being simple to operate and easy to control the amount of replenishment.

Friendly reminder: You need to strictly follow the doctor's instructions when taking it, so as not to overdose, which will cause adverse effects on the body. Some multivitamin and calcium supplements, because the vitamins themselves can work synergistically with calcium, have greater benefits than calcium supplementation alone.

Calcium supplementation is still better with food.

Zinc-rich foods: millet, peas, rice, sunflower seeds, peanuts, walnuts, spinach, mustard, leeks, green onions, lettuce, carrots, pork liver, fresh lean meat, beef and mutton, duck egg yolk, crucian carp, river shrimp.

Copper-rich foods: pea, red li, soybeans, sesame seeds, sunflower seeds, cress, goldenrod, leeks, spinach, cauliflower, persimmon, goose meat, duck, pork liver, shrimp, pork.

Iron-rich foods: millet, peas, mung beans, red beans, parsley (leaves), toon, carrots, pork liver, duck egg yolk, duck meat, black fungus, mushrooms, oily lai, bean curd, daylily.

Calcium-rich foods: sesame seeds, millet, green stands, fish, bone broth.

Magnesium-rich foods: mung beans, sesame seeds, broad beans, peas.

Foods rich in strong elements: leeks, broccoli, cress, cauliflower, and oil.

Iodine-rich foods: kelp, seaweed, shrimp, fish.

Selenium-rich foods: soybeans, chicken, pork, eggs, beef.

Calcium and iron supplementation can eat more dairy products and animal blood, as well as animal liver, lean meat, eggs, drink some pork rib soup, and then eat some fresh fruits and vegetables, etc., you can supplement calcium and iron, and you can also eat some nut foods and red dates, wolfberries, etc. If the baby's lack of calcium and iron will cause anemia and slow growth and development, it is necessary to pay attention to comprehensive nutrition Zheng Xiao. Don't be picky or anorexic.

If there is a deficiency of trace elements, it must be supplemented in time.

Iron supplements: 1. Black fungus.

Black fungus contains protein, sugar, especially rich in calcium, phosphorus, iron, 100 mg of iron per 100 grams of raw black fungus, 185 mg of iron per 100 grams of dried black fungus, 7 times the iron content of pig liver.

2. Pig blood. Blood contains inorganic salts that are indispensable to the human body, especially iron, which contains 45 grams of iron per 100 grams, which is almost twice as high as pork liver (25 mg of iron per 100 grams of pork liver), 30 times higher than carp, and 22 times higher than beef. Therefore, pig blood should often be included in the diet of women after childbirth, which not only prevents and treats iron deficiency anemia, but also supplements nutrition, which is of great benefit to the body.

3. Red dates. Red dates have a sweet and warm taste, and have the function of nourishing blood and calming the nerves, replenishing and nourishing qi. The nutritional value of jujube is quite high, although the iron content is not high, but it contains a lot of vitamins C and A.

Jujube contains 500 mg of vitamin C per 100 grams, and patients with iron deficiency anemia often suffer from vitamin C deficiency. Therefore, while eating iron-containing foods, pregnant women should also eat foods rich in vitamin C, and jujube is the best supplement. When eating foods that contain a lot of iron, it is best not to eat spinach, amaranth, fresh bamboo shoots and strong tea with high oxalic acid or tannin at the same time, so as not to combine into insoluble salts and hinder the absorption of iron.

4. Pork liver. Pork liver is rich in vitamin A and C, and every 100 grams of pork liver contains 10,000 units of vitamin A, containing 20 mg of vitamin C. In addition, it also contains protein, fat, thiamine, riboflavin, calcium, phosphorus, iron and other minerals.

These nutrients are not only beneficial to health and health, but more importantly, pig liver has the effect of replenishing blood and iron, nourishing the liver and brightening the eyes, and preventing and treating anemia after childbirth.

5. Egg yolk.

Egg yolk is the best food for iron supplementation, but studies have shown that although egg yolk has high iron content, the absorption rate is low (7 mg of iron per 100 grams of egg yolk, and the iron absorption rate is only 3%), but eggs are common food, easy to eat and preserve, and have high nutritional value.

6. Blood tofu.

Boiled animal blood clots, commonly known as blood tofu, animal blood is rich in nutrients, high iron content, high absorption rate such as 100 grams of pig blood contains 260 mg of iron, equivalent to 10 times the iron content in pig liver, since ancient times, has been a good blood supplement.

You can eat these foods in daily life, such as eating more iron-rich foods oysters, lean beef and fish, egg yolks, wheat germ, sesame, walnuts, beans, peanuts, millet, radish, etc.; Dietary calcium supplementation can choose to eat soy products, milk, kelp, shrimp skin, bones, green vegetables, etc.

1. Milk and dairy products: cow, goat milk and milk powder, cheese, yogurt, condensed milk.

2. Beans and soy products: soybeans, edamame, lentils, broad beans, tofu, dried tofu, tofu skin, etc.

3. Seafood: crucian carp, carp, silver carp, loach, shrimp, dried shrimp, shrimp skin, kelp, seaweed, clams, sea cucumber, etc.

4. Meat and poultry eggs: mutton, pig brain, chicken, eggs, duck eggs, quail eggs, pork floss, etc.

5. Vegetables: celery, rape, carrot, radish tassel, sesame, coriander, snow mushroom, black fungus, mushrooms, etc.

6. Fruits and dried fruits: lemons, loquats, apples, black dates, orange cakes, preserved peaches, raisins, walnuts, watermelon seeds, pumpkin seeds, dried mulberries, peanuts, lotus seeds, etc.

Hello, what foods are good to eat for iron and calcium.

Foods that supplement calcium mainly include dairy products, soy products and green leafy vegetables, of course, milk is the best choice, which is easier to absorb; Iron supplemental foods mainly include: animal liver, lean meat, red beans, and red dates. It's okay, you have to pay attention.