What are the foods that supplement zinc and iron?
Vegetarian Articles in Encyclopedia of Iron Supplementing Foods
1, black sesame
There is a simple secret that both black and red foods have the function of enriching blood. Black food enters the kidney, which helps the kidney to store essence and absorb qi. Kidney stores essence, essence produces marrow and marrow blood, so the root of blood is also in kidney. As for the theory that red food supplements blood, it comes from "form complements shape, and color complements color".
2. Lotus root slices
Lotus root is warm, fresh lotus root stops bleeding, and cooked lotus root enriches blood. Lotus root, eaten raw, can clear away heat and cool blood, stop bleeding and dissipate blood stasis, and cooked can strengthen the spleen and stomach and nourish blood. Patients with oral and nasal bleeding can take fresh raw lotus root juice urgently to stop bleeding quickly. It is good for women to eat more lotus roots, but it is not suitable for people who have colds and dysmenorrhea during menstruation. Diabetic people should not eat cooked lotus root or lotus root starch.
Step 3: carrots
Entering the spleen and stomach meridians and lung meridians is a good product for enriching blood and improving kidney deficiency. Nourishing blood, softening the liver, strengthening the spleen, resolving hard mass, invigorating the middle energizer and lowering qi can especially improve the vision loss and blindness caused by liver blood deficiency. It can also improve dyspepsia and hiccup caused by spleen deficiency and food stagnation.
4. Auricularia auricula
Nourishing yin and blood, moistening lung and improving eyesight.
5. Black beans
It can help the kidney to produce marrow and blood, and also enhance the transport function of the spleen and stomach. It is beneficial for people with kidney deficiency and blood deficiency to eat more Regular consumption can prevent aging and enhance vitality.
6. Hemerocallis
The iron content is the largest, which is 20 times higher than the familiar spinach. It also contains vitamins A, B 1, C, protein and other nutrients, and has diuretic and stomach invigorating effects. The nutritional components of day lily are very beneficial to human health, especially to fetal development, so it can be used as health food for expectant mothers.
7.black rice
Black rice has the effects of strengthening body constitution, warming stomach, improving eyesight, promoting blood circulation, clearing liver-fire, moistening intestines, promoting diuresis, replenishing essence, moistening lung and relaxing muscles and tendons. It can be taken as medicine, and has a particularly good effect on dizziness, anemia, gray hair, soreness of waist and knees, night blindness and tinnitus. Long-term consumption can prolong life. Therefore, people commonly call it "medicated rice" and "longevity rice". Because it is most suitable for pregnant women and parturients to replenish blood, it is also called "moon rice" and "blood rice".
8.pumpkin
Pumpkin, a "good blood tonic", is rich in protein, carotene, vitamins, essential amino acids, calcium, zinc, iron, cobalt and phosphorus. Among them, cobalt is one of the important components of vitamin B 12, which can maintain the normal function of red blood cells in blood. Zinc can directly affect the function of mature red blood cells; Iron is an essential trace element for producing hemoglobin. After the expectant mother eats the pumpkin, the raw materials for enriching blood can be said to be complete.
9, medlar
Eating vegetables can satisfy hunger, cure diseases and preserve health. Lycium barbarum is not only a medicinal material, but also is used as a dish by more and more people to improve taste and health. Every 100g of Lycium barbarum contains as much as 14.6mg of iron, in addition to a variety of essential trace elements such as amino acids, copper and zinc, which can not only enrich blood, but also improve immune function and enhance disease resistance!
10, red bean
Supplementing qi and blood can also eliminate edema. Red beans can eliminate edema and reduce blood fat, which is a good food to lose weight. Iron content ... about 9.8mg per100g.
1 1, amaranth
Top vegetables for supplementing blood and iron. Amaranth is divided into red amaranth and green amaranth, both of which have high iron content (about 100g red amaranth and 4.9mg green amaranth). Boiled with small fish, iron is more abundant. It also has the effects of clearing away heat and toxic materials, eliminating dampness and relaxing bowels!
12, day lily
The iron content is the largest, which is 20 times higher than the familiar spinach. It also contains vitamins A, B 1, C, protein and other nutrients, and has diuretic and stomach invigorating effects. The nutritional components of day lily are more beneficial to human health, especially to fetal development, and can be used as health food for pregnant women.
13, dried radish
Rich in vitamin B and iron, it is a kind of advanced health food, salty and refreshing, and has a unique flavor.
14, whole grain food
Whole grain foods such as wheat, fortified cereals, oats and barley are also rich in iron, which can not only help digestion, lose weight, reduce blood fat, but also improve hemoglobin levels.
15, spinach
It is a famous blood-enriching food, rich in iron-containing carotene, and can be regarded as an important food in blood-enriching vegetables. But be sure to rinse it when you eat it. Spinach is rich in folic acid, and it is good for the baby's health to be supplemented by expectant mothers.
The meat part of the encyclopedia of iron-supplemented food
1, beef
High absorption rate and high quality of protein. In animal meat, the redder the color, the higher the iron content. The iron content per 100g beef is about 1.6~5.7mg, and the iron absorption rate is as high as 22.8%. In addition, it is rich in protein and various minerals, and it is a very high-quality blood-enriching food.
2. Pig liver
Pig liver is rich in vitamins A and C. Every100g of pig liver contains A 10000 unit of vitamin A and 20mg of vitamin C. In addition, it also contains protein, fat, thiamine, riboflavin and minerals such as calcium, phosphorus and iron. These nutrients are not only beneficial to health and fitness, but more importantly, pig liver has the functions of enriching blood and iron, nourishing liver and improving eyesight, and preventing and treating postpartum anemia.
3. Pig blood
Blood contains inorganic salts indispensable to human body, especially iron, which is 45g per 100g, almost twice that of pig liver (25mg per 100g), 30 times higher than that of carp and 22 times higher than that of beef. Therefore, women should always have pig blood in their postpartum diet, which can not only prevent iron deficiency anemia, but also supplement nutrition, which is of great benefit to the body.
4. Lean meat
Lean meat, animal liver and other animal foods rich in iron, in which iron is easily absorbed and utilized by the human body, pregnant women eat animal blood and liver twice a week, which is far better than eating jujube to enrich blood.
5. Egg yolk
In the past, egg yolk was the best food for iron supplementation. However, studies show that egg yolk contains high iron content, but its absorption rate is low (7 mg of iron per 100 g, and the iron absorption rate is only 3%). However, eggs are common foods, which are convenient to eat and store and have high nutritional value.
6, blood tofu
Boiled animal blood clots, commonly known as blood tofu, are rich in nutrients and high in iron. The absorption rate is as high as 100 g of pig blood containing 260 mg of iron, which is equivalent to 10 times of the iron content in pig liver. It has been a good blood tonic since ancient times. Jujube is sweet and warm, and has the functions of nourishing blood, calming the nerves, tonifying the middle energizer and benefiting qi. Jujube has high nutritional value. Although the iron content is not high, it contains a lot of vitamins C and A. Every100g of jujube contains C500 mg of vitamin C. Patients with iron deficiency anemia are often accompanied by vitamin C deficiency. Therefore, pregnant women should eat foods rich in vitamin C while eating iron-containing foods, and red dates are the best supplement.
When eating foods with high iron content, it is best not to eat spinach, amaranth, fresh bamboo shoots, oxalic acid or strong tea with high tannic acid at the same time, so as not to combine into insoluble salts and hinder the absorption of iron.
7. Chicken liver
Chicken liver contains100g of iron 13. 1 mg and protein contains 16.6 mg. Chicken liver is rich in heme iron, zinc, copper, vitamin A and vitamin B, which is a good choice for iron supplementation.
8. Pig kidney
Pig kidney contains 5.6 mg of iron per100g, and protein 16.8 mg. Pig kidney is rich in zinc, iron, copper, phosphorus, B vitamins, vitamin C, protein, fat and so on. , but it should be cleaned when making.
9. Salmon
Deep-sea fish such as salmon and mackerel not only contain omega-3 fatty acids beneficial to heart health, but also are high-quality food sources of iron.
The fruit of iron supplement food encyclopedia
10, longan pulp
Longan meat is longan meat, and fresh longan will be listed every summer. Longan is rich in vitamin A, vitamin B, glucose and sucrose, as well as iron.
1 1, cherry
Cherry is rich in vitamin C, iron, carotene, fruit acid, minerals and potassium. It is the best tonic for nourishing blood and caring skin, which can effectively resist the formation of melanin, make skin white, tender and rosy, and promote the formation of stratum corneum, enrich blood and regulate qi, whiten skin and maintain skin elasticity. Cherry is rich in vitamin C, iron, carotene, fruit acid, minerals and potassium, and it is a good blood-enriching fruit.
12, raisins
A healthy snack to quickly recover from fatigue. There is about10.5 mg of iron per 100g, and the fructose and glucose contained in it can be quickly absorbed by the human body, thus restoring fatigue and being suitable for people with bad stomach. In addition, it is also a good healthy snack when doing endurance aerobic exercise or using physical strength for a long time.
13, Grape
Grape is rich in calcium, phosphorus and iron, as well as a variety of vitamins and amino acids. It is a good tonic for the elderly, women, the weak and the tired. Pregnant women also recommend eating more, which is not only beneficial to fetal nutrition, but also makes pregnant women rosy and blood vessels unobstructed. If you can't buy grapes sometimes, it's good to eat raisins!
How to correctly supplement zinc and iron for children
1, medicinal tonic
I suggest you go to the hospital to check a trace element for your child to determine whether it is iron deficiency or zinc deficiency, and ask a doctor for guidance on medication. At present, the most common oral iron supplements on the market are ferrous fumarate, ferrous sulfate and ferrous lactate. However, the first two drugs stimulate the stomach much more than ferrous lactate. Ferrous fumarate and ferrous sulfate are not recommended for children, the elderly and patients with gastrointestinal diseases.
2. Food supplement
(1) iron deficiency
The absorption rate of iron in general food is 1% ~ 22%. Therefore, it is easy to cause iron deficiency diseases.
Let's see which foods are rich in iron: (per kloc-0/00g)
NO 1: the highest iron content in animal blood is about 340 mg, and the highest absorption rate is 10% ~ 76%. For example, fried pork blood with leek and duck blood soup with laver are all delicious.
NO2: Animal liver, pig liver contains 25 mg of iron, cow liver contains 9.0 mg, and pig lean meat contains 2.4 mg, and the absorption rate is as high as 7%. Pig liver is usually bought cooked food, which can be cut cold and fried with celery and vinegar. Lean pork is easy to cook, and boiling, stewing and dumpling stuffing are all good. You can wrap some wonton or jiaozi with lean meat when you are free. When the child is hungry, cook it and eat it. It can also be used as breakfast. Lean meat is stuffed in a round cake, fried and eaten in the fire. It is also a good way to eat lean dumplings and boiled soup with white gourd vermicelli.
NO3: The iron content of egg yolk is also high, but the absorption rate is only 3%.
Tired of boiled eggs, steam egg cakes for children. Can't steam? I recommend the bear egg steamer, which has a tray for steaming omelets. Plug in the power for 3 minutes. They are sold online. When steaming the omelet, put less salt and watch carefully. Don't steam it into a honeycomb, it will get old. You can add a little vinegar and sesame oil after cooking. Children like food very much.
Other foods with high iron content are sesame 50 mg, mustard 12 mg, celery 8.5 mg, laver 33.2 mg, auricularia auricula 185 mg, kelp 150 mg, rice 6.7 mg, etc. They should be mixed according to different diets and conditions. Sesame is high in content, how to eat it? It can be eaten with sesame sauce, noodles or vegetables dipped in it; You can add sesame seeds when you beat soybean milk; As for auricularia auricula and kelp, cold salad and stir-fry are suitable. Laver can be used as dumpling stuffing, and when can it be used as soup?
Fruits with high iron content include cherries, grapes and peaches.
It has been proved that vitamin C, meat, fructose, amino acids and fat can increase iron absorption, so eating more fresh fruits and vegetables is beneficial to iron absorption. Tea, coffee, milk, eggs, vegetable acid and wheat bran can all inhibit the absorption of iron.
Another way is to cook in an iron pan. In the process of cooking and heating, some iron ions will be released into food and absorbed by the digestive organs of the human body, which is also one of the exact ways to ingest iron.
(2) Zinc deficiency
Animal foods in protein, such as fish, meat, liver, kidney, shellfish, etc., are rich in available zinc. People who lack zinc can mainly start with animal foods. Every100g of animal food contains about 3-5mg of zinc. On the other hand, plant foods usually contain less zinc. Every 1 00g of plant food contains only about1mg of zinc. The content of zinc in fruit is the least.
NO 1: The food with the highest zinc content is oyster. Foods with high zinc content include lean meat, pork liver, fish and egg yolk. Oysters, commonly known as oysters, are fresh oysters by the sea. They are delicious, and steaming is the most common method. If you are in the mainland, it is not easy to find fresh food, then I recommend that you use dried oysters, porridge and stir-fry are good. Everything can be bought.
NO2: Plant foods with high zinc content include beans, peanuts, millet, radish and Chinese cabbage.
Beans, peanuts, etc. Can be squeezed into soybean milk, or soaked to make cold dishes; Radish and cabbage can be shredded, salted, squeezed out and mixed with sesame oil, which is a very refreshing side dish.
The other is about supplementing calcium and zinc.
Many parents add calcium and zinc together, which is convenient and effective. In fact, the absorption principle of calcium and zinc is very similar, and at the same time, supplementation is easy to make them "compete" for carrier protein and restrict each other. At the same time, the content of calcium in the body is far more than that of zinc, and it is also more active than zinc. At the same time, supplementation will affect the absorption of zinc. Therefore, it is best to supplement these two trace elements separately. Zinc supplementation should be separated from calcium preparations rich in calcium, milk and shrimp skin. The best order of supplementing these two trace elements is "zinc comes before calcium". If zinc is supplemented during the day and calcium is supplemented at night, the absorption effect will be better. Therefore, drinking milk before going to bed at night is a good way to supplement calcium.