What do women eat to supplement iron?
Iron in food is divided into heme iron in animal food and non-heme iron in plant food, and the absorption rate of these two forms of iron by human body is very different. In contrast, iron in meat and animal viscera is more conducive to human absorption. It is recommended that adult women eat at least 1~2 red meat every day, including lean pork, beef and mutton. The iron content in beef is higher than that in pork and mutton.
In life, if women want to supplement iron, they can also eat more iron-containing foods, such as animal offal: pig liver, chicken liver, duck liver and so on. Fried lean meat with liver or pork liver and vegetable soup are all very good recipes for iron supplementation. In addition, animal blood clots also contain some iron, such as pig blood, chicken blood and duck blood. Add chopped green onion or vegetables to make blood soup when cooking, and iron supplementation can be absorbed well.
Vegetables with high iron content include auricularia auricula, spinach, soybean and its products, black sesame seeds, mushrooms and so on. It is worth reminding that the iron in plant food is non-heme iron, so the absorption rate of human body is low and the effect of iron supplementation is not good. Although vegetables can not be used as the staple food for iron supplementation, vitamin C in vegetables can improve the utilization rate of iron. For example, fresh vegetables and fruits are essential supplements every day, and some fruits or juices can provide iron absorption.
Peanut and red jujube porridge
Method: Add a proper amount of water to the pot, add100g peanuts after boiling, cook the peanuts until rotten, then add 400g washed glutinous rice and a proper amount of water, add 50g red dates after the water boils, then turn the fire to slowly cook porridge, and finally add brown sugar and stir evenly.
Efficacy: Glutinous rice is rich in vitamin B 1, vitamin b2, protein, calcium, iron, phosphorus, fat, starch and sugar. Peanut is a warm and strong food. Peanut is rich in protein, unsaturated fat and other nutrients, which can enhance memory. Jujube contains a lot of vitamin A, vitamin C and vitamin E, as well as minerals such as carotene and phosphorus, which can enhance human immunity.
Muer pig blood soup
Methods: 250g of pig blood was cut into pieces and 50g of auricularia auricula was torn into small pieces. The prepared pig blood and auricularia auricula were put into a pot, boiled with strong fire, stewed with low fire until the blood clot floated, and seasoned with salt.
Efficacy: Pig blood contains a variety of trace elements, and auricularia contains a lot of iron.
What do women eat to supplement iron? The above is a detailed introduction for everyone, do you understand ~