Which foods are high in iron?
Most of our daily foods contain less iron, some are basically undetectable, and some contain iron, which is not conducive to absorption. The absorption rate of iron in general food is 1% ~ 22%. Therefore, it is easy to cause iron deficiency diseases. But there are several foods with high iron content (iron content per 100g food):
1, the highest iron content in animal blood is about 340 mg, and the highest absorption rate is 10% ~ 76%.
2. Pig liver and other animal livers contain 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%.
3. The iron content of egg yolk is also high, but the absorption rate is only 3%.
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. It has been proved that vitamin C, meat, fructose, amino acids and fat can increase the absorption of iron, while tea, coffee, milk, eggs, vegetable acids and wheat bran can inhibit the absorption of iron. Therefore, dietary towels should pay attention to the reasonable collocation of food to increase the absorption of iron.
Symptoms and consequences of iron deficiency
Symptoms of iron deficiency include pale skin, tongue pain, fatigue or weakness, loss of appetite and nausea. The consequences of iron deficiency are:
1, iron deficiency anemia, insufficient oxygen supply to cells. The result is listless, tired and tired all day, and more susceptible to infection.
2. Behavior and intelligence: Iron deficiency can cause damage to psychological activities and intellectual development and behavior changes. Iron deficiency (lack before anemia) will also damage children's cognitive ability, and it is difficult to recover after iron supplementation in the future. Animal experiments show that short-term deficiency can reduce the iron content in the brain of young animals. In the future, iron supplementation can correct iron storage in the body, but it has no effect on iron in the brain. Long-term iron deficiency will obviously affect physical endurance.
3. Thermoregulation. Another feature of iron deficiency anemia is that the ability to maintain body temperature in cold environment is impaired.
4. Lead poisoning. Animal and human experiments have proved that iron deficiency will increase the absorption of lead.
5, affecting pregnancy. Anemia in early pregnancy is related to premature delivery, low birth weight infants and fetal death.
6. It will also have an impact on the immune system. Iron deficiency will weaken the ability to resist the invasion of pathogenic microorganisms; Reduce the reaction speed of immune cells from rest to war; Reduce the activity of antioxidant biochemical enzymes; The production of antibodies stops or proceeds at a very slow rate.
Daily iron requirement of human body
Iron is one of the essential trace elements for human body and has important physiological functions. The iron content of adults is 35.8~89.5 mmol, and that of children is 0.525~ 1.074 mmol per kilogram of body weight. Children must take 12~ 18 mg of iron from food every day because of their growth, weight and blood volume increase and iron loss.
The daily iron requirements of normal people are 18-year-old girls 18 ~ 25mg, young men 15 ~ 20mg and adult men 12 ~ 15mg. Pregnant women should take 15 ~ 35mg every day, and wet nurses should take 15 ~ 35mg according to different periods. If the available iron in the diet is insufficient, it will cause iron deficiency anemia.
How to supplement iron
1, infants should add complementary food in time. Add egg yolk, fish sauce, poultry blood, etc. 4-5 months; Add liver mud, minced meat, blood, jujube paste and other foods. Starting from 7 months; In addition, from 2 months for premature infants and 4 months for full-term infants, iron can be supplemented under the guidance of doctors to strengthen prevention.
2. Avoid iron loss in daily life. Avoid drinking too much tea and coffee: because tannic acid in tea and polyphenols in coffee can form insoluble salts with iron and inhibit the absorption of iron. Therefore, women should drink enough coffee and tea, 1 ~ 2 cups a day is enough.
It is easy to absorb iron when cooking in an iron pan. Use less aluminum pot, because aluminum will prevent the absorption of iron.
4. Adhere to the principle of safety and effectiveness, and take iron supplements in time. 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. Taking ferrous fumarate and ferrous sulfate is not recommended for patients with gastrointestinal diseases. Iron supplements have been selected.
5. Eat more vegetables and fruits. Vegetables and fruits are rich in vitamin C, citric acid and malic acid. These organic acids can form complexes with iron, thus increasing the solubility of iron in the intestine and facilitating its absorption.
6. Eat more foods rich in iron. Such as: egg yolk, pig liver, pig blood, kelp, seaweed, fungus, spinach, longan, raisins and so on. Even in women with normal hemoglobin, iron has anti-fatigue effect. After dietary iron supplementation, their physical strength, mood and attention have improved.
Complete collection of iron-supplementing recipes
Stir-fried pork kidney
Ingredients: pork tenderloin 100g, cucumber 1, red pepper 15g, ginger, chopped green onion and garlic.
Exercise:
1, wash pork tenderloin, cut it into two parts, remove the oil skin and waist, first cut it with a counter knife, then cut it into eyebrows with a straight knife, and blanch it for later use;
2. Cut the cucumber with an oblique knife; Sprinkle garlic cloves and chop red pickled peppers for later use; Pour salt, sugar, soy sauce, balsamic vinegar, cooking wine and water starch into a bowl and make juice;
3. Heat the oil on medium heat, then add chopped green onion, ginger, garlic and red pickled pepper to stir-fry until fragrant, then adjust the heat to the maximum, then quickly add the prepared kidney flower, stir-fry for about 1 minute, add the prepared sauce and cucumber slices, and serve after the soup becomes thick.
Celery meat steamed bun
Ingredients: celery, pork, vermicelli, ginger, onion, flour.
Exercise:
1. First, choose celery, wash it and chop it. Chop the vermicelli after soaking. Boil the pork in boiling water and cut it into dices.
2. Chop the onion and ginger, put the oil in the pot and stir-fry the onion and ginger.
3. Pour in celery powder, vermicelli and diced meat, and mix well to taste.
4. Add yeast to flour to make dough, ferment it in a warm place, and wrap it when the dough is fluffy.
5. After being wrapped, it will undergo secondary fermentation after being placed.
6. After cooking, it can be steamed in the pot, and it can be served in 0/5 minutes after the fire.