1. Beef.
Braised beef contains 7 milligrams of zinc per 3 ounces (approximately 85 grams). Beef is also rich in protein (one serving of beef can meet half of the day's protein requirements), as well as vitamin B12, which is good for nerve health. Braised beef or braised beef are good choices, but too much red meat can increase the risk of diabetes, heart disease and other diseases. You only need to eat it once a week.
2. Cashew nuts.
1 ounce (approximately 28 grams) of cashews contains 1.6 mg of zinc. Cashews also contain healthy fats, folate, B vitamins, and vitamin K. Unsalted cashews are a very healthy snack and can also be added to stir-fries or salads.
3. Chicken.
3 ounces of cooked chicken contains 2.4 mg of zinc. Chicken is an important food source of vitamin B6, which is beneficial to normal brain function. Curry chicken and yogurt are a good nutritional combination.
4. Kidney beans.
Half a cup (about 100 grams) of cooked kidney beans contains 0.9 mg of zinc. Kidney beans also contain soluble and insoluble fiber, which not only benefits digestive health but also prevents blood sugar spikes. Red kidney beans are cooked and added with olive oil and some cumin, making them a great snack for weight loss.
5. Black fungus
Black fungus contains protein, sugar, and is especially rich in calcium, phosphorus, and iron. Every 100 grams of raw black fungus contains 100 mg of iron, and every 100 grams of dry black fungus contains 100 mg of iron. Fungus contains 185 mg of iron, which is 7 times the iron content of pig liver.
6. Pig blood
Blood contains inorganic salts that are indispensable to the human body, and is especially rich in iron. It contains 45 grams of iron per 100 grams, which is almost one higher than that of pig liver. times (per 100 grams of pork liver contains 25 mg of iron), 30 times higher than carp and 22 times higher than beef. Therefore, women should always have pig blood in their diet after giving birth, which can not only prevent and treat iron deficiency anemia, but also supplement nutrition, which is of great benefit to the body.
Extended information:
Although iron supplementation is very important, universal iron supplementation is not advisable
The incidence of iron deficiency anemia in our country is very high. Iron supplementation is unquestionable. However, iron metabolism is very complex. There are still people with iron overdose in my country. Not only can they not supplement iron, they should also consider reducing iron intake or even iron elimination treatment.
A survey on iron levels in the bodies of about 3,800 Shanghai citizens showed that about 5% had iron excess, while only 1.6% of people in the United States had iron excess.
Iron ions have an oxidizing effect in the human body, destroying the stability of intracellular substances such as proteins and DNA. Excess iron can cause a variety of diseases, first of all damaging the liver.
It is well known that alcohol and hepatitis are inextricably linked to liver fibrosis and liver tumors. The presence of iron will further catalyze the toxicity of alcohol, so in alcoholic liver disease, excess iron may worsen development of the disease.
Therefore, iron supplementation should be done with caution, and it is not advisable to provide iron supplementation to the whole population or every day. Even if the iron nutrition in most people's bodies is in a normal state, their iron levels vary greatly. Whether long-term iron supplementation is necessary is worthy of discussion.
"Iron supplementation can only be taken after special examinations have been conducted in hospitals or relevant research institutions, including routine blood tests, serum iron-binding protein, serum iron, serum iron saturation, etc., and strictly follow the doctor's advice.
”
People’s Daily Online—Zinc can enhance immunity. Five foods are the most zinc-rich.
People’s Daily Online—What are the best ways to eat iron supplements? List the top 6 iron-supplementing foods
>People's Daily Online - 9 kinds of food will tell you that although iron supplementation is important, universal iron supplementation is not advisable