What foods should pregnant women eat to supplement iron? 1. Eat more foods that help iron absorption.

Fruits and vegetables not only supplement iron, but the vitamin C they contain can also promote the absorption of iron in the intestines.

Therefore, while eating iron-rich foods, it is best to eat more fruits and vegetables, which also have a good iron-supplementing effect.

It is best for expectant mothers to eat eggs and meat at the same time to improve the utilization of iron in eggs.

Or eat eggs and tomatoes at the same time. The vitamin C in tomatoes can increase the absorption rate of iron.

2. Eat more iron-rich foods.

Vegetables rich in iron include kelp, seaweed, beans, celery, daylily, alfalfa, shepherd's purse, carrot leaves, amaranth, mustard, fungus, etc.

Rich sources: animal blood, liver, chicken gizzards, beef kidneys, soybeans, black fungus, and sesame seeds.

Good sources: lean meat, brown sugar, egg yolks, dried fruits, etc.

General sources: fish, grains, vegetables, lentils, peas, shepherd's purse leaves.

Trace sources: dairy products, vegetables and fruits. Among fruits, grapes are relatively high in iron.

3. In order to improve iron utilization, food must be properly 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%. If it is eaten with meat and vegetables, the absorption rate can be increased by more than 10%.

The iron absorption rate in corn is only 3%. For example, drinking a glass of orange juice before meals or eating tomatoes and green peppers rich in vitamin C can increase the iron absorption rate by 5 times.

Iron supplement recipes for pregnant women 1. Carrot and beef brisket rice Beef is rich in iron and is a good choice for pregnant women to supplement iron.

The pumpkin is cooked until it becomes rotten, and then it melts and wraps around the surface of the beef, which makes the beef taste better.

Ingredients: 100 grams of rice, 100 grams of beef, 50 grams of carrots, 50 grams of pumpkin, and appropriate amount of stock.

Preparation method: 1. Wash the carrots and cut into pieces; wash the pumpkin, peel and cut into pieces for later use.

2. Wash the beef, cut into pieces and blanch.

3. Pour in the stock, add beef, cook until the beef is medium cooked, add carrot and pumpkin pieces, season, and cook until the pumpkin and carrots are crispy.

4. Pour the rice into a basin and top with the fried beef.

2. Iron-supplementing pork liver vegetable Ingredients: 100 grams of pork liver, 250 grams of rapeseed, appropriate amount of ginger, soy sauce, cooking wine, oil, salt, and chicken essence.

Method: 1. Wash and slice the pork liver, add ginger, soy sauce, cooking wine and a small amount of salt to marinate for a while.

2. Wash the rapeseed and cut it into two sections.

3. Put the pot on a high fire, add oil to heat, add the pork liver and stir-fry, then take it out, add a little oil to the pot, add the rapeseed and stir-fry until it is 6 mature, add the pork liver and stir-fry together, and stir-fry the remaining

Pour in the soy sauce and cooking wine together, and add an appropriate amount of salt and chicken essence to taste.