When the body lacks iron, the top ten vegetables will have anemia symptoms, such as pale face and decreased resistance. You can choose to eat more iron-rich foods to supplement folic acid in your life. Here are the top ten vegetables for iron supplementation.

Top Ten Vegetables for Iron Supplement 1 1. Auricularia auricula

Auricularia auricula has high iron content, delicate taste, delicious taste and super high nutritional value. Auricularia auricula also has the function of nourishing yin and enriching blood, which is of great benefit to iron supplementation. People with iron deficiency can supplement black fungus in time to prevent anemia.

Second, moss.

Chinese cabbage is rich in nutrition and high in iron. 100g of Chinese cabbage contains 283.7mg of iron, including carbohydrate, protein, crude fiber and minerals, as well as fat and vitamins. The content of essential amino acids is also relatively high.

Third, carrots.

Carrots are vegetables that improve the spleen and stomach and enrich the blood, and their iron content is also high. Sticking to eating them can improve the physical discomfort caused by liver blood deficiency.

Fourth, day lily.

Day lily has a high iron content and contains many vitamins to drink protein, which is especially suitable for pregnant women. Day lily is also very suitable for pregnant women to eat, which is also of great benefit to promoting fetal development and preventing fetal malformation.

Five, pumpkin

The content of iron in pumpkin is super high, which can not only enrich blood and beautify face, but also contain vitamins, amino acids, minerals and other beneficial ingredients, which is indispensable for iron supplementation.

Six, tomatoes

Tomatoes can also supplement iron, and tomatoes are also rich in vitamin C, which can not only promote the absorption of iron, but also have great benefits for enriching blood, strengthening the spleen and nourishing the stomach.

Seven, ginger

Ginger contains gingerol, gingerol and other physiologically active substances, as well as protein, polysaccharides, vitamins and various trace elements. Ginger is also rich in iron, which can not only eliminate dampness and warm the stomach, but also accelerate blood circulation.

Eight, red beans

Red beans have a strong function of supplementing qi and blood, and also have the function of supplementing iron, because the iron content in100g of red beans is still very high, which contains 9.8mg of iron. In fact, eating red beans often can absorb the iron needed by the body.

Nine, day lily

Day lily contains a lot of iron, besides iron, it is also rich in vitamins, such as vitamin A, vitamin C and vitamin B 1. Eating daylily often at ordinary times is of great benefit to qi and blood.

Celery

Celery is rich in calcium and iron, especially suitable for people with iron deficiency anemia. Celery leaves can also supplement vitamins such as vitamin C and vitamin E.

Top Ten Vegetables of Iron Supplementing Foods 2 Iron Supplementing Foods

1, yolk

Egg yolk contains 7 mg of iron per100g. Although the absorption rate of iron in human body is only 3%, the raw materials of eggs are easy to get, convenient to eat and store, and the yolk is also rich in other nutrients, so it is still a good supplementary food for infants to supplement iron. Parents and friends can often make egg custard for their children, which is helpful for digestion and absorption.

2. Animal liver

You know that animal livers also contain a lot of iron, so people with iron deficiency can eat more.

Liver is rich in various nutrients, which is the first choice to prevent iron deficiency anemia. Every 100g pig liver contains about 25mg of iron, which is also easily absorbed by human body. The liver can be made into all kinds of delicious food. If children and the elderly eat, such as liver mud, it is convenient for children and the elderly to eat.

3. Animal blood

The utilization rate of iron in pig blood, chicken blood and duck blood is 12%. If you pay attention to cleanliness, process animal blood into blood tofu and supply it to the collective. Animal blood is a cheap and convenient food to prevent iron deficiency anemia in children and the elderly.

4. Soybean and its products

Soybean is a very common food in our life. Many nutritionists have mentioned the importance and status of people's nutrition and children's nutrition in China. Every 100g of soybean and soybean flour contains about 1 1mg of iron, and the absorption rate of human body can reach 7%, which is much higher than that of rice and flour.

5, all kinds of lean meat

In fact, it can be said that although the iron content in lean meat is not very high, the utilization rate of iron is similar to that of pig liver, and pork is very easy to buy and process, and children like to eat lean meat. You can use meat to cook porridge and soup for them, which helps digestion.

6, fungus and mushrooms

Auricularia auricula and mushrooms have very high iron content, especially Auricularia auricula, the iron content per 100 g is about 185 mg, which has been regarded as a good blood tonic since ancient times. In addition, kelp, seaweed and other aquatic products are also good foods to prevent and treat iron deficiency anemia.

7.sesame sauce

Sesame paste is rich in various nutrients and is an excellent nutritious food. Every 100g sesame paste contains 58mg of iron and is also rich in calcium, phosphorus, protein and fat. Sesame paste can be added to various foods, so it is very popular.

8. Green belt vegetables

Although the absorption rate of iron in plant food is not particularly high, we eat it every day, so vegetables are also a source of iron supplementation.

9.auricularia auricula

Auricularia auricula contains high iron, about 98 mg iron per 100 g, which is about100g of meat, and about 30 times of calcium, so it is very suitable as a blood-enriching food. Auricularia auricula has more natural gum, which can make you feel full when you lose weight, and can also take into account low calories and avoid the burden of body shaping.

10, jujube

Jujube is sweet and warm, and has the functions of nourishing blood, calming 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 500 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.

Iron-bearing fruit

grape

A large amount of fruit acid in grapes helps digestion. Eating more grapes properly can strengthen the spleen and stomach. Grape contains minerals such as calcium, potassium, phosphorus and iron, and vitamins B 1, B2, B6, C and P, etc. Grape is a kind of food for warming and nourishing Yang Qi, which not only has the function of nourishing liver, but also can restore qi and blood, thus achieving the effect of beauty.

cherry

In the fruit family, the iron content is generally low, but the cherry stands out: the iron content in each 100 gram of cherry is as high as 5.9mg, ranking first among fruits.

Kiwi or Kiwi?

Rich in vitamin C, it can strengthen the immune system, promote wound healing and absorb iron; Rich in inositol and amino acids, it can inhibit depression and supplement the nutrition of mental consumption; Its perfect proportion of low sodium and high potassium can supplement the physical strength lost by staying up late and working overtime, which has a good effect on maintaining cardiovascular health.

longan

It has obvious curative effect on fatigue, insomnia, forgetfulness, fright, palpitation, guilty conscience and dizziness.

In addition, longan has anti-aging effect, because it can inhibit the activity of an enzyme that makes people aging in human body, and it is rich in protein vitamins and minerals. Long-term consumption can "make people strong and not old";

Longan can also invigorate qi and nourish blood, which has a good effect on neurasthenia, upset, sweating and mental retardation of menopausal women. It is a good product for strengthening the brain and improving intelligence. Moreover, postpartum women are weak, or malnutrition leads to anemia. Eating longan is a good choice. Longan has a soothing effect, but it is not suitable for tired people; Otherwise, you will be sleepy.

banana

It is a high-calorie fruit. According to the analysis, the calorific value of pulp per100g reaches 9 1 calorie. Bananas are also the main food in some tropical areas.

The nutritional value of banana pulp is quite high. Every 100g pulp contains 20g of carbohydrate, 0.2g of protein/kloc-0 and 0.6g of fat. In addition, it also contains a variety of trace elements and vitamins.

Among them, vitamin A can promote growth and enhance resistance to diseases, which is necessary to maintain normal fertility and vision. Thiamine can resist beriberi, stimulate appetite, help digestion and protect nervous system; Riboflavin can promote the normal growth and development of human body.

Bananas not only stabilize serotonin and melatonin, but also contain magnesium, which can relax muscles, so friends who are often stressed at work can eat more.

Top Ten Vegetables Supplementing Iron 3 9 Foods with High Iron Content

1, animal liver

When it comes to foods rich in iron, the contents of various animal livers are very rich, among which the iron content in chicken livers is the best. Every 100g chicken liver contains iron 13. 1 mg. Eating chicken liver can not only supplement iron, but also supplement other necessary trace elements.

2. Lean meat

You can eat more lean meat in your daily diet, which not only reduces fat relatively, but also supplements iron. Iron in lean meat is particularly easy to be digested, absorbed and utilized by the human body, so it is recommended that the baby eat lean meat to supplement iron.

3. Egg yolk

Egg yolk also contains iron, although the absorption rate is not too high, but egg yolk is a kind of ready-to-eat food, which is very convenient, so it is still a good source of iron.

4. Beef

Beef is low in fat and high in iron, which is easy to be absorbed and utilized by human body. It is suggested that beef be stewed, which not only nourishes delicious food, but also supplements spleen and stomach and iron.

5. Soybeans

The iron content of soybean is also higher than that of ordinary plant food, and the iron content per 100g soybean is 5.6 mg. However, the iron content in soybean is not as easily absorbed and utilized as meat, and it can be made into bean products for daily consumption, which can improve the utilization rate of iron.

6.spinach

The iron content of spinach in green leafy vegetables is good, and the calories of spinach are very low. People who are afraid of being fat can eat some spinach appropriately. The minerals and vitamins contained in spinach are beneficial to the human body.

7.purplish red

Amaranth contains iron, which is beneficial to human body. In addition, manganese and magnesium are also essential minerals to maintain good health.

8.dried apricots

Dried apricots are very good and ideal snacks. Most importantly, they can supplement the iron needed by the human body, contain cellulose, minerals, vitamins and antioxidants, and can be eaten as healthy snacks.

9, cherry

There are also some fruits that can be used as a source of high-quality iron. According to research, the iron content in cherries is also very rich. Eating cherries regularly can prevent iron deficiency anemia. In addition, cherries are also rich in vitamin A, which is beneficial to children's development.