Can you eat a nutritious meal to supplement iron?

Iron: Spinach is a well-known blood nourishing food, which is quite rich in iron, so spinach can be regarded as an important food among blood-tonifying vegetables.

Needle Needle Needle Vegetable contains the largest amount of iron, 20 times higher than the familiar spinach, rich in iron, and other nutrients such as vitamin A, B1, C, protein, fat and colchicine and diuretic and stomach-strengthening effects.

Hair cabbage hair cabbage is black like hair, the texture is thicker and smoother, it contains iron so it can replenish blood, and it can make the hair black when eaten often, and women can also use hair cabbage to cook soup after giving birth, as a blood supplement.

Gluten Gluten is quite rich in iron and is a delicious food to be promoted.

Among the fruits, raisins, plums, apricots, and peaches are the most.

In people's daily diet, in addition to fats and oils, most foods contain a small amount of iron, iron-rich foods are: kelp, seaweed, fungus, mushrooms, animal liver, meat, animal blood, beans, among which the iron in soybeans is not only higher but also has a higher absorption rate, which is a good iron **. Cereals and most fruits and vegetables are low in iron.

Calcium: Milk Milk contains 100 120 mg of calcium per 100 grams, and each bag of commercially available milk contains about 240 280 mg of calcium, and it is easily absorbed by the body, making it an ideal source of calcium.

Beans, fish and shrimp, dried fruits such as hazelnuts and peanuts, kelp, fungus, shiitake mushrooms, sesame sauce and many green vegetables are good for calcium**.

Zinc supplementation: Seafood: such as oysters, marine fish, shrimp, etc.

Animal liver: pig liver, lungs, etc.

Various legumes and nuts in plant foods contain more zinc.

Vegetables such as Chinese cabbage, white radish, purple radish, and eggplant have a high zinc content.

Brown rice has a high zinc content, but if it is processed too finely, it will cause a large amount of zinc to be lost, because zinc is mainly found in the germ and husk. Therefore, it is not advisable to eat refined rice and noodles for a long time to prevent zinc deficiency.

Eating foods that contain iron can replenish blood.

1. Don't drink coffee and strong tea.

Because the polyphenols in coffee are easy to form salts that are difficult to decompose with iron, which in turn inhibits the absorption of iron. The tannic acid in tea is easy to combine with low-valent iron to form insoluble iron tannin, which hinders the absorption of iron ears. Therefore, for patients with anemia, it is not appropriate to guess wild words, Tsaichi coffee and strong tea.

2. Limit grease.

Eating too much fat can inhibit the human hematopoietic function, and at the same time, too much fat also has an impact on the digestion and absorption of anemia patients, so the daily fat intake should not exceed 70 grams, generally about 50 grams is appropriate, and it is best to eat vegetable oils.

3. Don't drink milk.

Generally speaking, it is not advisable to drink milk when taking iron supplements, because the calcium, phosphorus and other substances in milk are easy to combine with iron to form insoluble iron-containing compounds, which reduces the absorption rate of iron. However, the iron absorption rate of Ricksheng Xuening Tablets is high and is not affected by dietary factors, if you are unwilling to give up milk, you can choose Rick Shengxuening Tablets to supplement iron.

4. Garlic should not be eaten.

Due to the pungent and warm taste of garlic, eating too much can easily lead to liver and blood deficiency, which affects the absorption of vitamin B group, which in turn leads to a decrease in iron absorption and utilization and an increase in iron excretion. In addition, allicin, a volatile component of garlic, can reduce red blood cells and hemoglobin in the blood, and long-term consumption can cause anemia.

5. Avoid alkaline foods.

If there is an alkaline environment in the human body, it is not conducive to the reduction, absorption and utilization of iron. Lack of stomach acid can also affect the release and conversion of iron in food. Therefore, patients with anemia should try to eat less alkaline foods, such as steamed bread and sorghum noodles.

Dairy products, soy products, peanut kernels, walnut kernels, kelp, sesame paste, animal liver, eggs and other foods contain more calcium and phosphorus, because calcium and phosphorus can form insoluble complexes with iron, and can also affect the absorption of iron.

It should not be taken with antacids such as famotidine, tetracyclines and tannin-containing drugs.

High-fat foods can inhibit gastric acid secretion, which is not conducive to iron absorption, so it is not advisable to eat more.

It cannot be eaten at the same time as foods containing tannins, such as tea, milk, etc., otherwise it will cause abdominal pain, diarrhea and other gastrointestinal tract***.

Spinach, persimmons, etc., can combine with iron to form insoluble iron salts, thus hindering the absorption of iron.

It should not be eaten at the same time as phosphorus-containing foods such as peanuts, as this will form an insoluble complex and reduce iron absorption.

Alkaline foods such as cucumbers, carrots, soda crackers, etc., can neutralize stomach acid, reduce stomach acidity, and are not conducive to iron absorption.

When supplementing iron, first, it should not be eaten at the same time as foods containing tannins, such as tea, milk, etc., otherwise it will cause abdominal pain, diarrhea and other gastrointestinal tracts***; second, it should not be taken with antacids, such as famotidine, tetracyclines and tannins; Third, it should not be eaten at the same time as phosphorus-containing foods such as peanuts, otherwise insoluble complexes will be formed and iron absorption will be reduced.

It's just that cherries can't be eaten with soybeans, right?

Iron-supplemented foods

If you are deficient in iron, you should choose to supplement iron. So what are the iron supplements, if you still don't know enough comprehensively, then I just want to tell you about iron supplements today. If you're afraid that you'll forget, collect it and compare it slowly.

In fact, iron supplements are relatively easy to see in our daily life, and they are not strange to you, so you don't need to worry too much.

What are the foods for iron supplementation?

1.Organ meats. Animal offal is one of the preferred foods for iron supplementation, such as pig liver, which is rich in vitamins A and C, as well as protein, fat, thiamine, riboflavin and minerals such as calcium, phosphorus and iron.

2.Black fungus. Black fungus is also rich in iron, calcium, and phosphorus.

3.Pig blood. The iron content in pig blood is higher than that of carp and beef.

Twenty or thirty times.

4.Jujube. Jujube has the effect of nourishing blood and calming the nerves precisely because of its extremely high iron content, and the hemoglobin of human blood needs the participation of iron in the synthesis.

5.Egg yolks. The yolk of eggs contains a lot of iron, and at the same time, it can be better absorbed by the body, and absorption is king.

What are the foods that are not conducive to iron absorption?

1.Greasy food. Because high-fat foods are not conducive to the secretion of gastric acid, they can also oxidize ferric iron to trivalent iron, which becomes iron that is not conducive to absorption by the body, hindering the process of absorption by the body.

2.Tea. Strong tea contains tannic acid, which affects the absorption of iron ions and interferes with the normal absorption of iron.

Precautions when supplementing iron

In fact, the lack of iron in the body is largely due to the body's absorption of iron, so no matter how much iron you can't absorb well, so iron deficiency still needs to be carried out, and there is no one-and-done practice. Also, when supplementing iron, you should also pay attention to the balance of intake of other foods, and don't tear down the east wall to make up the west wall.

Okay, that's all for you today, I hope you can walk more smoothly on the road of iron supplementation.

Foods high in iron include salmon, chicken breast, eggs, animal liver, beef, longan, grapes, spinach, etc. The elderly also need iron supplementation, because the loss of calcium in the elderly is more serious, so they need to supplement iron in time, which has great benefits for the body, to avoid iron deficiency anemia, to avoid osteoporosis and other diseases.

Red dates, milk, eggs, apples, dragon fruit, wolfberry, beef, pork, sheep liver, the iron content in these foods is particularly high, and the elderly also need to supplement, and the iron content must be supplemented to the body to promote blood circulation and prevent anemia.

Foods high in iron include salmon, chicken breast, animal liver, beef, longan meat, enoki mushrooms, and the elderly need iron supplements, because some elderly people do have ischemia.

Hello introduction to iron-containing foods.

Pork liver contains milligrams of iron and milligrams of protein per 100 grams of pork liver. Pork liver is also rich in vitamin A and folic acid, and its nutrition is more comprehensive. However, pork liver contains more cholesterol, so it is not advisable to eat too much at one time.

Beef contains milligrams of iron and milligrams of protein per 100 grams of beef. Beef has high nutritional value and has the effect of strengthening the spleen and stomach, but the beef fiber is coarse, and it should be cooked thoroughly and cooked when it is eaten by the baby.

Pork contains milligrams of iron and milligrams of protein per 100 grams of pork. Pork has the effect of moistening the intestines and nourishing the stomach, and is the most common iron in the baby's daily diet**.

Chicken liver contains milligrams of iron and milligrams of protein per 100 grams of chicken liver. Chicken liver is rich in heme iron, zinc, copper, vitamin A and B vitamins, etc., which is a good choice for babies to supplement iron.

Pig kidneys contain milligrams of iron and milligrams of protein per 100 grams of pork kidneys. Pig kidneys are rich in zinc, iron, copper, phosphorus, B vitamins, vitamin C, protein, fat, etc., but pay attention to cleaning them when making them.

Chicken blood contains milligrams of iron and milligrams of protein per 100 grams of chicken blood. Chicken blood is rich in iron, zinc, amino acids and vitamins and other nutrients, especially iron and lysine are very high, and are easily absorbed by the body.

Soybeans contain milligrams of iron and milligrams of protein per 100 grams of soybeans. Soybeans are highly nutritious and high in iron, but the iron they contain is slightly less absorbable than animal**.

Egg yolk contains milligrams of iron and milligrams of protein per 100 grams of egg yolk. 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.

In addition, spinach also contains a lot of iron.

Well, borrowing flowers to offer Buddha, borrowing from others.

Iron supplementation starts with changes in your eating habits.

Drink less tea and eat more animal foods.

From the point of view of eating habits, drinking tea and eating a lot of vegetables are the eating habits of most of our residents. Tea and vegetables contain more phosphates, oxalates and tannins, which can form insoluble compounds with iron and affect iron absorption. Therefore, although drinking tea and eating vegetables are not bad habits, they have also become an important cause of our iron deficiency.

From the perspective of dietary structure, our daily diet has always been based on plant foods, and the iron content in plants is not low, accounting for more than 85% of the total dietary iron intake, although the proportion is large, but most of them are non-heme iron. The absorption rate of this iron by the human body is very low, less than 5% on average, and plant foods also contain a large amount of phytic acid and polyphenols that inhibit iron absorption. Animal liver, whole blood, and meat, which are relatively small in our diet, contain a large amount of heme iron, which is easily absorbed by the body.

Using an iron pot and eating spinach cannot achieve the purpose of preventing iron deficiency.

People know that eating spinach, using iron pots, and eating egg yolks can supplement iron, but experts say that people still have misunderstandings about these substances.

Judging from the latest food composition measurement results and food composition list data, the iron content of spinach is only at a moderate level (mg 100 grams) in leafy vegetables, and the iron in spinach exists in the form of inorganic iron, which is easy to combine with acids in plants to form ferric phytate, ferric oxalate, etc., which is not easy for the human body to digest and absorb.

The iron content of egg yolk is 100 grams per milligram, but due to the presence of phosphoprotein and high phosphoprotein in egg yolk, which are combined with iron to form poorly soluble substances, the actual absorption rate of egg yolk iron is less than 3% according to the calculation, and people can absorb milligrams of iron from each egg yolk eaten.

The iron pan is one of the most used cooking tools in our lives, which can increase the iron content of food through the shedding of tiny iron filings and the dissolution of iron. Although this is good, the iron in the iron pot is mostly elemental iron, and the absorption rate of the human body is limited.

It is more scientific to consume iron soy sauce.

If you want to supplement iron, you can increase the absorption rate of iron by eating more meat, animal blood and liver, but this diet will bring too much energy, too much protein, lipids, etc. Therefore, experts especially recommend eating soy sauce and other seasonings that add iron to food, which can have twice the effect with half the effort, because the iron soy sauce promoted by the state is added to a substance called EDTA sodium iron, if people eat 15 ml of iron soy sauce every day, the intake of iron content is only 4 mg, long-term consumption people do not have to worry about causing iron poisoning, iron soy sauce iron supplement is infiltrated in people's daily life, step by step supplementation, this way of iron supplementation is more scientific.