What factors in food are not conducive to iron absorption 10

The polyphenols in tea and coffee can inhibit the absorption of iron, and the iron in plant foods is non-heme iron, which is not easily absorbed in the body. So the good ** of iron should be the red meat, organs, blood and seafood of animals. In addition, the iron in the human body can be reused, so the daily demand is not high.

The recommended daily intake is 15 mg for adult men in China and 20 mg for adult women. If you consume too much, the absorption rate will naturally decrease. The tolerable dose is 50 mg per day, beyond which there is a risk of iron poisoning.

Iron is one of the essential trace elements in the human body and has important physiological functions. Most of our daily foods contain less iron, some of which are basically undetectable, and some iron-containing foods are not conducive to absorption. The absorption rate of iron in general food is 1 22.

Therefore, it is easy to cause iron deficiency diseases.

However, there are several foods with high iron content (iron content per 100 grams of food): animal blood has a maximum iron content of about 340 mg, and the absorption rate is also the highest, which is 10 76. Animal liver such as pork liver contains 25 mg of iron, beef liver contains 9,0 mg, and lean pork contains 2 4 mg, and the absorption rate is also as high as 7.

Egg yolk also has a higher iron content, but the absorption rate is only 3. Other foods with high iron content include sesame 50 mg, mustard greens 12 mg, celery 8 5 mg, seaweed 33 2 mg, fungus 185 mg, kelp 150 mg, rice 6 7 mg, etc., which should be mixed according to different diets and conditions. It has been proved that vitamin C, meat, fructose, amino acids, and fats can increase the absorption of iron, while tea, coffee, milk, eggs, vegetable acids, wheat bran, etc. can inhibit the absorption of iron.

Greasy foods such as grease.

You should be aware that eating some foods with iron-containing foods can affect iron absorption.

Rich in iron. What foods are rich in iron? Is it easily absorbed and utilized by the body?

It is easily absorbed by the human body 1. Animal liver:

The liver is rich in various nutrients and is the food of choice for the prevention of iron deficiency anemia. Pork liver contains 25 mg of iron per 100 grams, and it is also easily absorbed by the body. For example, liver puree is very easy for children to eat.

2. Egg yolk:

Each 100 grams of egg yolk contains 7 mg of iron, although the iron absorption rate is only 3%, but the egg raw materials are easy to obtain, easy to eat and preserve, and rich in other nutrients, so it is still one of the best iron supplements for infants and young children.

3. Brown rice: Brown rice contains a lot of iron, and has the effects of **, lipid reduction and digestion aid.

4. Pumpkin seeds:

100 grams of pumpkin seeds contain 15 mg of iron, which can meet 75% of the recommended daily amount of iron for women.

5. Whole grain food:

Whole grains such as wheat, fortified cereals, oats and barley are also rich in iron, which can aid digestion,** lower blood lipids, as well as improve hemoglobin levels.

6. Dark chocolate:

100 grams of dark chocolate with 80% cocoa powder contains 17 mg of iron.

Lean meat, jujubes, peaches, celery, rape, tomatoes, oranges, plums, pork liver, mutton, beef are rich in iron, which is very easy to be absorbed and utilized by the human body. It is also necessary to eat a balanced diet.

For example, all kinds of animal liver, including pig liver, duck liver, blood nourishment, pig blood, etc., and then also include eggs, as well as spinach, lettuce, lettuce and other fruits and vegetables, which are easily absorbed by the human body.

Foods high in iron include pork liver, beef, duck liver, duck meat, mutton, pork, lamb liver, pig blood, and lean meat. It is easily absorbed and utilized by the body.

The factor that can promote iron absorption in the diet is hydrochloric acid, diet is a Chinese word, refers to the daily use of meals, is also the ancient people said to eat, reasonable diet refers to the three meals a day to provide nutrients must meet the needs of human growth, development and various physiological and physical activities.

Iron metabolism is the process by which iron is absorbed by living organisms, transported, distributed, stored, utilized, transformed and excreted in living organisms.

1 Tuna, salmon and cod are the richest in iron**, and 170 grams of salmon and tuna contain milligrams of iron. Another advantage of adding fish to your diet is that it's low in calories.

Orange juice and lemon juice are abundant and inexpensive forms of vitamin C** that are readily available in the market. According to studies, drinking 100 ml of orange or lemon juice at breakfast can help boost iron absorption.

If you're a non-vegetarian, you're less likely to be anemic. Because chicken, beef, and pork increase the absorption of non-heme iron by 2 or 3 times, anaemia is less likely to occur.

As mentioned earlier, vitamin C can improve iron absorption and prevent anemia. While orange and lemon juice can help improve iron absorption, other foods high in vitamin C can also help, such as papaya, strawberries, broccoli, spinach, and more.

2According to studies, black tea can inhibit the absorption of 50-70% iron. While you don't have to stop drinking tea entirely, remember to drink it between meals, not with food.

Just like tea, coffee is another beverage that affects the body's ability to absorb iron. This is because the tea polyphenols in coffee and tea inhibit iron absorption, so it's best to reduce your intake.

This is bad news for those who love chocolate, and according to studies, cocoa inhibits the absorption of nearly 71% of iron. So if you have problems with anemia, it is best to reduce your chocolate intake.

The protein in soybeans and soy products contains a phytic acid, which absorbs iron from your body. Phytic acid likes to bind to iron and prevents your body from absorbing it.

Foods that are very rich in calcium, such as milk and dairy products, can also inhibit iron absorption. Patients with anemia should be spared from foods such as milk, yogurt, and yogurt.

There's no doubt that eggs are one of the healthiest foods to cover silver, but it also has its pros and cons. A study published in the American journal stated that eggs also contain proteins that bind iron and prevent iron from being absorbed.

Spinach, peaches, pork liver, chicken liver, lamb liver, beef liver.

The first type of food with high iron content and easy absorption is animal liver, such as pig liver, chicken liver, sheep liver, and beef liver, which are often rich in iron and exist in the form of ferrous iron, and the absorption rate will be relatively high.

The second type of food is the lean meat of animals, such as lean beef, lean mutton, and lean pork, which are also rich in heme iron, which is high in amount and high in absorption. The third type of food is egg food, such as egg yolk, duck egg yolk, quail egg yolk, which also contains a very easy to absorb the amount of iron, and it will be very rich.

Factors that favor iron absorption are (a). a.Vitamin C

Lysine, glucoseb.Oxalic acid, amino acids, lactosec.Phosphoric acid, lactose, glucose

d.Dietary fiber, amino acids, glucoseHigh in iron and well absorbed:

The first type of food is the liver of animals, such as pig liver, chicken liver, sheep liver, beef liver, these animal livers are rich in iron, and it is in the form of ferrous iron, the absorption rate will be relatively high, <>

The second type of food is the lean meat of animals, such as lean beef, lean mutton, lean pork, which is rich in heme iron, which is high in amount and high absorption rate.

The third category is egg foods, such as egg yolks, duck egg yolks, and quail egg yolks are also easy to absorb iron, and the quantity is also very abundant. At the same time, you can take some foods rich in vitamin C, such as lemons, grapes, kiwifruit, jackfruit seeds, papaya, etc., which can promote iron absorption.

Iron is an essential mineral element for the body, mainly found in hemoglobin and myoglobin in red blood cells. Iron is responsible for carrying oxygen and transporting energy, and is also involved in the production of important enzymes. In order to better absorb the iron shield, there are some factors to consider:

Vitamin C: Vitamin C can promote the conversion and absorption of non-hemoglobin iron in the intestine, while helping to improve the spontaneous absorption of iron.

Vitamin A: Vitamin A can improve the health of the mucosal tissues in the intestines, which in turn increases the chance of non-hemoglobin iron absorption.

Acidic foods: Acidic foods can increase the secretion of stomach acid, which is beneficial to protect the binding state of iron ions, such as citrus, spinach, nuts, etc.

Vitamin B group: such as vitamin B12, folic acid, etc., can promote the formation of hemoglobin, thereby improving the rate of iron absorption.

Oxygen content: When the body lacks oxygen, the body will try to look for it as much as possible, and because iron is an oxygen carrier, a short period of hypoxia can improve iron absorption.

Do not drink with beverages: Drinking the appropriate tea, coffee, and milk will reduce iron absorption, and should be avoided with beverages containing tea and coffee.

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Through the reasonable combination of the above factors, the body can better absorb iron. At the same time, paying attention to a variety of diets and increasing the intake of iron-containing foods can also help the body to complete the intake of iron more smoothly.

There are several substances that can promote the absorption and utilization of iron, including the following:

Vitamin C: Vitamin C can enhance the absorption of non-heme iron, the iron of plants. It forms a stable complex with iron, improves iron solubility, and aids in the absorption of iron in the intestines.

It is recommended to consume foods rich in non-heme iron along with foods rich in vitamin C, such as citrus fruits, strawberries, tomatoes, etc.

Protein: Protein can bind to iron and promote iron absorption. When protein travels along with iron into the intestine, complexes are formed, increasing iron stability and thus increasing iron absorption.

Therefore, consuming protein-rich foods such as meat, fish, legumes, etc., can help promote iron absorption and utilization.

Carotene: Carotene in carotene is purported to have the effect of improving iron absorption and utilization. Studies have shown that carotene can improve iron utilization and promote iron transport and storage in the body.

Foods rich in -carotene include carrots, pumpkin, etc.

Copper: A moderate amount of copper can promote the absorption and utilization of iron. Copper is involved in the transport and storage of iron in the body and enhances the bioavailability of iron. Foods rich in copper are lean meats, seafood, whole grains, etc.

It is important to note that although the above substances can promote the absorption and utilization of iron, they are not able to consume a large amount of iron at once. A balanced diet is the most important thing, and if iron deficiency is present, it is recommended to consult a doctor or dietitian for further iron supplementation.