What foods are high in iron are good for the body

Iron is the most abundant essential trace element in the human body and plays an important physiological role in the body. The average normal man stores grams of iron, of which 75 is stored in hemoglobin in the blood; 4 Stored in myosin; 20 Stored in the liver, spleen and bone marrow in the form of ferritin and ferroflavin; Less than iron is found in a large number of oxidases, including mitochondria, cytochromes, and flavin proteins; The less iron is combined with a special globulin, known as transferrin. Myosin, mitochondria, cytochromes, and flavin proteins are all involved in energy transmission, so iron deficiency anemia can affect physical activity and lead to reduced work capacity.

The role of iron in the human body Iron plays an important role in the process of biological oxidation and can promote the growth and development of the human body. It can increase immune function and improve the body's resistance to diseases. It prevents fatigue and keeps ** rosy.

Anemia due to iron deficiency can be prevented. Iron Requirements and Food** Iron can be reused in the body and excreted in very small amounts. Adult males lose about 1 milligram of iron per day, and females in exceptional cases 2 milligrams.

Considering the low absorption rate of iron in food, 10 mg per day is often used as an estimate. Good Dietary Iron** Animal foods such as liver, kidneys, egg yolks, legumes and some vegetables are also rich in iron, but milk is less iron and cow's milk is even less iron. Infants who have been fed with cow's milk for a long time should be supplemented with iron-rich foods in a timely manner.

Stir-frying in an iron pot is also a good way to get iron.

Name Content Name Content Pork liver Rape Pig's blood Radish cherry sesame paste Cherry Black fungus Dried peach Longan pine nut Tremella Fried watermelon seeds kelp glutinous rice Shrimp egg yolk Jellyfish Standard flour Soybean Sorghum Black bean Amaranth Dried tofu Snow red Chicken liver Coriander Chicken Zhen Leek Celery stalk Water spinach Name Content Name Content Pork liver Rape Pig's blood Radish cherry Sesame paste Cherry Black fungus Dried peach Longan pine nut Tremella Fried watermelon seeds Kelp glutinous rice Shrimp egg yolk Jellyfish Standard powder Soybean Sorghum Black beans Amaranth Dried tofu Snow red Chicken liver, coriander, chicken zhen, leek, celery stalk, water spinach, pork liver, per 100 grams of pork liver, contains milligrams of iron and milligrams of protein. 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, so it should be cooked thoroughly and rotten. Pork contains milligrams of iron and milligrams of protein per 100 grams of pork.

Pork has the effect of moistening the intestines and stomach, and is the most common type of iron in 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., and is a good choice for iron supplementation.

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.

Foods that are high in iron are as follows:

1. Animal liver, sheep liver or chicken liver are very rich in iron.

2. Lean meat, the fat content of the liver is very high, and you can't eat it too many times. When eating meat, red meat is mainly red meat that contains more iron, and red meat has a higher fat content. Pork is also high in iron, but seafood such as fish and shrimp have less iron.

3. Blood products that are very high in iron. Northerners love to eat hot pot, and duck blood and pig blood are often put in hot pot, and the iron content in these is also very high.

4. The amount of iron in vegetarian egg yolk is still relatively large, soy products in vegetables, and food made of soybeans, in fact, its iron content is also very high, you can eat more soybeans, tofu, dried tofu, and its iron content is relatively high. Other sesame and sesame foods also contain more iron. Like tahini, tahini is also high in iron.

There is also black fungus, which is high in iron.

Although iron supplementation is important, it is not advisable to supplement iron for the whole population

The incidence of iron deficiency anemia in China is very high, and there is no doubt about iron supplementation for this part of the population. However, iron metabolism is very complex, and there are still people with excess iron in China, who not only cannot supplement iron, but should also consider reducing iron intake, and even excreting iron**. A survey of about 3,800 Shanghai residents showed that about 5% of people had an iron excess, compared with only those in the United States.

Iron ions have an oxidative effect in the human body, destroying the stability of proteins, DNA and other intracellular substances, and excessive iron will cause a variety of diseases, first of all, damage the liver. It is well known that alcohol and hepatitis are inextricably linked to liver fibrosis and liver tumors, and the presence of iron can further catalyze the toxicity produced by alcohol, so in alcoholic liver disease, excess iron may worsen the development of the condition.

The above content refers to People's Daily Online-9 foods that tell you that although iron supplementation is important, it is not advisable to supplement iron for all.

The above content refers to Encyclopedia - Iron Supplementation.

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 at the same time 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 contains 17 mg of iron.

Other foods with high iron content include sesame 50 mg, mustard greens 12 mg, celery mg, seaweed mg, fungus 185 mg, kelp 150 mg, rice 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.

With the irregularity of life, many people have anemia and iron deficiency, so what are the foods that replenish blood and iron?

1. Pork liver. Pork liver is rich in vitamins 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.

2. Egg yolk.

In the past, 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.

3. 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.

4. 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.

5. 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, it has been a good blood supplement.

6. 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. Red dates contain 500 mg of vitamin C per 100 grams, and patients with iron deficiency anemia are often accompanied by 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.

7. Soybeans and their products.

The importance and status of soybean in China's people's nutrition and children's nutrition have been mentioned by many nutritionists. Every 100 grams of soybeans and soybean flour contain 11 mg of iron, and the absorption rate of the human body is 7%, which is much higher than the iron absorption rate in rice and flour.

Pork liver, fungus, sesame paste, red dates, which food is rich in iron?

Foods with high iron content are mainly animal liver, with pork liver having the highest iron content, followed by fish, lean pork, beef, mutton, etc. There is also a higher iron content in foods such as duck blood soup, egg yolk, and red dates. Among plant foods, legumes are relatively high in content.

Fresh vegetables have a high iron content of spinach, amaranth, camellia, celery, and tomatoes, and peaches, bananas, and walnuts in fruits also have more iron content.

<> other foods are quite high in black fungus, and kelp, seaweed, and shiitake mushrooms are also relatively high in iron. The liver is the food of choice for the prevention of iron deficiency anemia. High iron content, good absorption rate, easy to eat and easy to digest, and not easy to cause allergies, especially suitable for babies.

Pork liver has the highest iron content at milligrams per 100 milligrams, sheep liver at milligrams and beef liver at milligrams, while chicken liver has the lowest iron content at milligrams per 100 grams.

Egg yolk, in the past cognition, eggs are the best food for iron supplementation, but studies have shown that egg yolk has a high iron content, but a low absorption rate (7 mg per 100 grams, egg yolk contains iron, and the iron absorption rate is only 3%), but eggs are common foods, easy to eat and preserved, and have high nutritional value. Children's Iron Recipe: Black Pepper Oil Beef.

Blood tofu, boiled animal blood clots, commonly known as blood tofu, animal blood is rich in nutrition, high iron content, high absorption rate, such as 100 grams of pig blood iron content of 260 mg, equivalent to 10 times the iron content of pig liver, since ancient times, has been a good blood supplement. In daily life, there are many foods that contain iron, and some blood products are relatively high in iron, such as duck blood, pig blood, cow blood, etc. Animal liver is also a good blood tonic product, such as pig liver iron content is very high, and the iron in pig liver is easy to be digested and absorbed by the human body, patients can eat pig liver to supplement the lack of iron in the human body.

Patients can also eat some soy products in moderation, soy products also have a certain amount of iron, and can eat some soy milk, tofu, soy milk, dried tofu and other foods appropriately.

Foods with high iron content include tomatoes, potatoes, eggplants, carrots, a pound of cucumbers, especially tomatoes, and the iron content of tomatoes will be twice as high every day.

I think the foods that are high in iron are potatoes, eggs, tomatoes, carrots and shiitake mushrooms, and we should eat more potatoes.

Lean meat, duck blood, pork liver, egg yolk, spinach, fungus, red dates, black sesame seeds, etc. are all foods with high iron content.

Foods high in iron include pork liver, animal blood, egg yolk, black fungus, red dates, carrots, gluten, goldenrod, longan meat, dried radish, etc. Most of the people who are deficient in iron are infants, young children, pregnant women, women and other groups, and insufficient daily dietary iron intake or diseases can lead to iron deficiency in the human body.

Tahini: Black fungus: Longan:

Tremella: Kelp: 15 Shrimp:

Sea beans: Soybeans: Black beans:

Dried Tofu: Chicken Liver: Chicken Zhen:

Celery stalks: small rape: radish tassels:

Cherries: Dried peaches: Pine nuts:

Stir-fried watermelon seeds: Glutinous rice: Egg yolk:

Standard flour: Sorghum: Amaranth:

Sherry mushroom: Coriander: spinach Water spinach:

Leeks: The unit after the number is milligrams, which is so many milligrams of iron per 100 grams.

Foods high in iron: duck liver, duck blood, lamb liver, mutton, pork, pork liver, pig blood, lean meat, cherries, etc.