Spinach is a vegetable that can be used for iron supplementation, but who is it suitable for?

Prepare the ingredients: a handful of fresh spinach, an appropriate amount of black fungus, 1 large garlic clove, an appropriate amount of sesame oil, a little light soy sauce, an appropriate amount of salt, a spoonful of monosodium glutamate, and a small piece of ginger.

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Sprinkle salt on the spinach, add a little chicken essence, then pour the tahini on top, put the minced garlic on top, you can put a little vinegar, mix these ingredients well, and this cold spinach dish is ready.

1. Remove the roots of the spinach and wash it.

2. Add water to the pot, add an appropriate amount of salt, a few drops of oil, blanch the spinach after the water boils, remove it to cool, and squeeze out the water.

3. Wash the rainbow, cook it, and take the meat.

4. Cut the spinach into small pieces and put them in a large bowl.

Cold spinach can be mixed separately or mixed with other ingredients to enrich the flavor of cold spinach. Cold spinach includes "cold spinach vermicelli", "cold spinach peanut rice", "cold spinach enoki mushroom", "cold spinach tofu shreds", "cold spinach fungus", "dried shrimp mixed spinach" and so on.

Ginger spinach (1): Cure the spinach, cut it into inch segments, blanch it in a pot of boiling water until it is broken, remove it to cool, and squeeze out the excess water.

The green garlic seedlings are cleaned, boiled in a pot of boiling water, and cut into short pieces.

Put the cooked green garlic sprouts and spinach in a pot, add a large amount of ginger, salt, vinegar, and cooked oil and chili peppers and mix well.

Ginger spinach (2): Spinach is cleaned, cut into inch segments, cooked in a pot of boiling water, removed, cooled, squeezed out excess water, and mixed well with salt, ginger and sesame oil.

Spinach is suitable for pregnant women, children, the elderly and healthy people, because it is very rich in iron, and has good vitamins, minerals, calcium, magnesium, zinc and protein, which can better prevent blood replenishment and prevent the body's trace element deficiency.

Spinach is especially suitable for the elderly, women, and people who use computers a lot. Spinach contains far more vitamin C than tomatoes, and carotene can even brighten up real carrots. People who are suitable for eating spinach can use spinach as an accompaniment to their dishes, add some milk or stew it with bones.

But remember that spinach should not be eaten with tofu.

Spinach is soft and easy to digest after cooking, especially suitable for the old, young, sick and weak. Computer workers and beauty lovers should also eat spinach; Diabetics (especially those with type diabetes) often eat some spinach to help keep blood sugar stable; At the same time, spinach is also suitable for patients with high blood pressure, constipation, anemia, scurvy, rough and allergies; It is not suitable for patients with nephritis and kidney stones. Spinach oxalic acid content is high, so it should not be eaten too much at one time; In addition, people with spleen deficiency and loose stools should not eat more.

Can eating spinach really give you iron supplements? On what basis?

1.Spinach can have some iron-supplementing effect, but the effect is not more pronounced than other vegetables. Although spinach is relatively high in iron, with an average of mg per 100 grams of spinach, relying on spinach to meet the body's iron needs is unreliable.

Since the iron in spinach is non-heme iron, the bioavailability is low, and only a quarter of the iron in spinach can be used. It is not advisable to take iron supplements immediately after consuming spinach because spinach contains tannic acid, which can combine with iron to form insoluble iron salts, which can hinder iron absorption. Therefore, try not to take medicine when supplementing iron and eat foods containing tannins, such as spinach, persimmon and tea.

2.Spinach is rich in iron trace elements, and eating more spinach can indeed produce iron supplements, but the content of calcium oxalate in spinach is higher. If you have a history of stone constitution or kidney stones, you should control the amount of spinach you eat and don't eat too much.

Although spinach is high in iron, studies have shown that only a small fraction of the iron absorbed in spinach is "shut out", while beef, animal liver, and fish absorb iron many times more than spinach. Other vegetables such as celery and baby greens have a higher rate of iron absorption than spinach, and these vegetables also contain more protein and vitamin C than spinach.

3.In addition to being difficult to absorb spinach, it is also high in oxalic acid. Not only does this oxalic acid affect the absorption of calcium and zinc, but it also combines with the calcium in spinach to form calcium oxalate, which can form stones, which is why most of the "rejections" mentioned above are caused.

What should be the correct posture to eat spinach? The housekeeper secretly tells you that whether it is stir-fried or cold, it is best to simply blanch the spinach first, which can remove most of the oxalic acid. Spinach can be an iron supplement, and spinach vitamins are relatively high in iron, while spinach is much higher in nutrients than other foods.

Spinach is rich in iron, vitamin C, vitamin A, and various antioxidants, which are beneficial for preventing infarction and stroke. Spinach may also protect against rectal cancer, osteoporosis, and arthritis.

You can really supplement iron, based on the fact that there will be a lot of iron in spinach, and there will be vitamins in spinach, which can nourish qi and blood after eating.

Eating spinach can really supplement iron, because spinach is rich in nutrients, in addition to vitamins and dietary fiber, it contains a lot of iron.

You can really supplement iron, and eating more spinach is good for your health. People have studied that spinach has a lot of iron in it, which can supplement the iron needed by the human body.

Spinach is not suitable as a therapeutic vegetable for iron deficiency anemia.

Iron deficiency anemia is caused by insufficient iron intake or excessive iron loss. We often hear that spinach can be used for iron supplementation, but this is actually a misconception.

In terms of the iron content of spinach, the iron content in spinach per 100g is indeed relatively high compared with common vegetables such as bok choy, Chinese cabbage, chrysanthemum, broccoli, beans, eggplant, celery, etc. However, the iron in spinach is non-heme iron (meat is heme iron, the two are different), and there are many disturbances in the digestion process, so the absorption rate is relatively low. For example, spinach contains a lot of oxalic acid, which not only tastes astringent, but also affects the absorption of minerals such as calcium and iron; In addition, the iron in spinach is trivalent iron, which needs the help of vitamin C to be absorbed, so even if the content of spinach is comparable to that of lean meat, it is inferior to meat in terms of absorption rate.

However, spinach is rich in folic acid, which is also an essential nutrient for human hematopoiesis, and if it is lacking, it is easy to cause megaloblastic anemia.

Which foods are better for iron supplementation?

For people with iron deficiency anemia, eating more of the "iron triangle" - animal liver, animal blood, and red meat will have a better effect. Like pork liver, blood tofu, beef and mutton, not only has high iron content, but also has a high absorption and utilization rate, and iron supplementation is faster.

Many people think that spinach contains a lot of iron, so they eat spinach to replenish their blood. People with anemia also use spinach as a blood tonic and eat it regularly. In fact, spinach does not contain the highest amount of iron, and it does not replenish blood.

Because, although spinach has a high iron content, the iron contained in it is difficult to be absorbed by the small intestine, and spinach also contains a substance called oxalic acid, which is easy to form a precipitate with iron, so that iron cannot be used by the human body.

At the same time, the oxalic acid in spinach is also easy to combine with calcium to form calcium oxalate that is not easily dissolved, which affects the absorption of calcium. Only 1 of the iron in spinach is absorbed in the intestines, and 90 percent is combined with oxalic acid, which is not only difficult to absorb, but also affects the body's absorption and utilization of iron. The absorption and utilization of ingested iron by the human body does not depend on the amount of iron in food, but on the form of iron, as long as the iron can be dissolved in the intestine, it can be absorbed and utilized by the human body.

The iron absorption rate of beef, liver and meat is more than 20 times higher than that of spinach.

Spinach is an iron-supplementing food. Spinach contains a lot of iron and carotene, which has the effect of replenishing iron and blood.

Foods with higher iron content include: red meat, such as lamb and beef; There are also animal offal, such as pig liver, sheep liver, chicken liver, etc.; animal blood products, such as pig blood, duck blood; Vegetables, such as kelp, seaweed, black fungus, black beans, black sesame, spinach, etc.; Fruits, such as cherries, grapes, jujubes, longan, longan.

Although it is not a good choice for iron supplementation, spinach, as a dark green leafy vegetable, is still very nutritious, and everyone should eat it regularly, which can bring a variety of health benefits. Spinach is rich in dietary fiber, which can promote intestinal peristalsis, prevent and improve constipation; It can nourish the beneficial intestinal flora deep in the intestines, helping to maintain the homeostasis, structural and functional integrity of the intestinal environment; It can reduce the digestion and absorption rate of starch and fat, which plays an important role in maintaining a healthy weight, maintaining blood sugar stability and protecting cardiovascular health. In addition, spinach is also rich in vitamins and minerals, including potassium, magnesium, carotene, folic acid, vitamin C, etc.

In addition to traditional nutrients, spinach is also rich in a number of functional plant compounds, including carotenoids, saponins, etc., which have been shown to have health-promoting effects or potential.

Spinach is still the vegetable with the highest vitamin K content except kale.

Vitamin K per 100 grams of spinach accounts for 604 of the recommended daily intake, vitamin K is a coenzyme of the coenzyme of the coagulation factor carboxylase, which can promote blood clotting, so it is also called a coagulation vitamin.

In addition, it is also involved in bone metabolism, so it is necessary to regularly consume a large amount of vitamin K.

Adults with green vegetables also have a much lower risk of fractures.

The belief that spinach is high in iron is actually inaccurate, and this belief is influenced by a long-standing rumor that "the scientist who first tested the iron content of spinach was wrong", and this rumor partly prompted the creators of Popeye to create a plot in which Popeye is immediately full of power as soon as he eats spinach. This rumor has been widely circulated and influential both at home and abroad, and the creator of "Popeye" even launched a corresponding feature on the 115th anniversary of his birth, reciting this story.

Nowadays, we have no way of tracking down where this rumor came from, although there are many experimental studies on the true iron content of spinach, but the rumor of spinach's high iron content has been circulating among the people.

The iron content of spinach is more than twice that of common vegetables, and even higher than pork and lamb. However, a mountain is higher than a mountain, and the iron content of spinach is not only lower than that of celery and camellia, but also compared with the iron content in pork liver, spinach is even more insignificant.

Contrary to this, spinach is notoriously high in oxalic acid in the vegetable family. Consuming a large amount of oxalic acid will not only affect the absorption of spinach's own iron content, but also affect the absorption of calcium, iron and zinc in other foods. And the iron in spinach is non-heme iron, and the absorption rate is lower than that of heme iron in meat.

Although spinach is high in oxalic acid, it still contains a lot of nutrients such as carotene and vitamin C as a dark green vegetable. Rinsing for a while while while and blanching and draining before cooking can reduce the health effects of spinach.

Here I am: Spinach is an iron-supplementing food. Iron is also supplemented with animal liver. Iron supplementation is even better than spinach! Therefore, eating animal liver and spinach regularly has a good iron supplementation effect. Done, thank you for your question, thank you!

Spinach is an iron-supplementing food, because spinach is rich in iron, and eating spinach can supplement iron.

Eating spinach does not supplement iron. The iron content of spinach is dozens of times less than 20 years ago, and the oxalic acid and tannic acid in spinach will also inhibit the absorption of iron. Therefore, eating spinach to supplement iron can only be more and more lacking the more you eat.

I rub it, it's not iron food, spinach, it has a lot of vitamins, yes, some dietary fiber, but like iron supplementation, you should eat some animal liver, like pig liver, beef liver, and so on.

Bobo is a good food for iron and calcium, and eating more Bobo has many benefits for your health.

To eat spinach, you need to boil it in water first, and discard the boiling water. Then it can be mixed cold and stir-fried. Spinach contains oxalic acid, which is easy to form stones when eaten directly. Celery, blood, is a food high in iron.

I think it's all pretty good.

The best way to supplement iron is through diet, with food**. Rich in iron, animal liver and kidney; This is followed by lean meat, egg yolks, chicken, fish, shrimp, and beans. 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.

Animal liver: 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 is also easily absorbed by the body.

All kinds of lean meat: Although the iron content in lean meat is not too high, the utilization rate of iron is about the same as that of pork liver, and it is easy to buy and process.

Egg yolk: 7 mg of iron per 100 grams of egg yolk, although the iron absorption rate is only 3%, eggs are easy to obtain, easy to eat and preserve, and rich in other nutrients, so it is a good iron food.

Animal blood: The utilization rate of iron in animal blood such as pig blood, chicken blood, duck blood is 12%, if you pay attention to cleanliness and hygiene, it is processed into blood tofu, which is a cheap and convenient food.

Soybeans and their products: 11 mg of iron per 100 grams of soybeans and soybean flour, and the absorption rate of the human body is 7%, which is much higher than the iron absorption rate in rice and flour.

Tahini: Tahini is rich in various nutrients and is an excellent nutritional food for infants and young children. Tahini contains 58 mg of iron per 100 grams, and is also rich in calcium, phosphorus, protein and fat.

Fungus and mushrooms: The content of iron is very high, especially fungus, since ancient times, people have used it as a good blood supplement, kelp, seaweed and other aquatic products are also good food.

In addition, the iron pot is a good iron-replenishing utensil, and the iron pot should be used for cooking in the family.