Fruits and vegetables can not only supplement iron, but also contain vitamin C, which can promote the absorption of iron in the intestine. Therefore, while eating iron-rich foods, it is best to eat more fruits and vegetables, which also has a good iron supplement effect. It is best for expectant mothers to eat eggs and meat at the same time to improve the utilization rate of iron in eggs. Or eat eggs and tomatoes at the same time. Vitamin C in tomatoes can improve the absorption rate of iron.
2. Eat more foods rich in iron.
Iron-rich vegetables include kelp, laver, beans, celery, day lily, alfalfa, shepherd's purse, carrot tassel, amaranth, potherb mustard, fungus and so on. Rich sources: animal blood, liver, chicken gizzard, bovine kidney, soybean, fungus and sesame. Good sources: lean meat, brown sugar, egg yolk, dried fruit, etc. General sources: fish, grains, vegetables, lentils, peas, shepherd's purse leaves. Trace sources: dairy products, vegetables and fruits. Grape is a fruit with high iron content.
3. In order to improve the utilization rate of iron, foods must be reasonably matched, and special attention should be paid to the compatibility of foods containing vitamin C and amino acids.
For example, the iron absorption rate of rice is only 1%, and if it is eaten with meat and vegetables, the absorption rate can be increased by more than 10%. The absorption rate of iron in corn is only 3%. If you drink a glass of orange juice before meals or mix it with tomatoes and green peppers rich in vitamin C, the absorption rate of iron can be increased by five times.
Diet of iron supplementation for pregnant women 1. Carrot beef brisket rice
Beef is rich in iron, which is a good choice for pregnant women to supplement iron. Pumpkin is badly cooked, and it can be wrapped on the surface of beef after melting, which can make beef taste better.
Materials:
Rice 100g, beef 100g, carrot 50g, pumpkin 50g, and appropriate amount of broth.
Production method:
1. Wash carrots and cut into pieces; Wash the pumpkin, peel it and cut it into pieces for use.
2. Wash, cut and blanch the beef.
3. Pour in the broth, add the beef, cook until the beef is 80% cooked, add carrots and pumpkins, and season until the pumpkins and carrots are crispy.
4. Put the rice into the basin and pour in the fried beef.
2. Iron-supplemented pork liver vegetables
Materials:
Pig liver 100g, rape 250g, ginger, soy sauce, cooking wine, oil, salt and chicken essence.
Exercise:
1. Wash and slice pork liver, add ginger, soy sauce, cooking wine and a little salt and marinate for a while.
2. Wash the rape and cut it into two sections.
3. Put the pot on a big fire, add oil to heat it, stir-fry the pork liver, then take it out, add a little oil to the pot, stir-fry the rape until it is half done, add the pork liver and stir-fry it together, pour the remaining soy sauce and cooking wine together, and add a proper amount of salt and chicken essence to taste.