2. Salmon: Deep-sea fish such as salmon and mackerel not only contain heart-healthy omega-3 fatty acids, but also are high-quality food sources of iron. ?
3. Beef: Beef is the most recommended iron supplement food by medical experts, and its iron content is higher than other meats.
4. Chicken breast: Chicken breast is not only rich in protein, but also rich in iron. ?
5, brown rice: brown rice contains a lot of iron, and has the effects of losing weight, reducing fat and helping digestion. ?
6. Pumpkin seeds:100g pumpkin seeds contain iron15mg, which can meet 75% of the recommended amount of iron for women. ?
7. Whole-grain foods: Whole-grain foods such as wheat, fortified cereals, oats and barley are also rich in iron, which can not only help digestion, lose weight and reduce blood fat, but also improve hemoglobin levels. ?
8. Dark chocolate:100g Dark chocolate with 80% cocoa powder contains iron17mg. ?
9. Dried fruits: Dried apricots and raisins that have not been bleached are high-quality food sources of iron. In addition, dried fruits also contain healthy vitamins and a lot of dietary fiber.
Extended data
Precautions for iron supplementation:
The incidence of iron deficiency anemia in China is very high, so there is no doubt that iron supplementation should be given to this group of people. However, iron metabolism is very complicated, and there are still people with excessive iron in China. Not only can they not supplement iron, but they should also consider reducing iron intake or even discharging iron. A survey on the iron content of about 3,800 Shanghai residents shows that the iron excess is about 5%, while in the United States, the iron excess is only 1.6%.
We should be cautious in making iron supplements, and it is not advisable for the whole people to make iron supplements every day. Even if the iron nutrition in most human bodies is in a normal state, their iron level span is also very large, so it is worth discussing whether it is necessary to supplement iron for a long time. Only after special examination in the hospital or relevant research institutions, including blood routine, serum iron-binding protein, serum iron, serum iron saturation, etc., can iron be supplemented according to the doctor's advice.
People's Daily Online -9 kinds of foods tell you that although iron supplementation is important, it is not advisable for the whole people to supplement iron.