What foods can supplement iron? We need to get enough trace elements in our bodies every day, so that we can keep healthy, and iron is also what we need to get, so we should eat some iron-supplemented foods. I collected and sorted out the information about foods that can supplement iron for everyone. Let's have a look.

What are the foods that can supplement iron? 1 1. Foods that should be eaten more when supplementing iron.

1, black beans

In ancient China, it was always believed that eating beans was beneficial. Most books will introduce that black beans can make people's hair black. In fact, black beans can also produce blood. How to eat black beans depends on everyone's preference. If it is postpartum, it is recommended to cook black-bone chicken with black beans.

2. Nostoc flagelliforme

The color of Nostoc flagelliforme is dark and unsightly, but the iron content in Nostoc flagelliforme is high. Cooking soup with Nostoc flagelliforme can replenish blood.

Step 3: carrots

Carrots contain high levels of vitamins B and C, and at the same time contain a special nutrient-carotene, which is extremely beneficial to blood supply. Cooking soup with carrots is a good soup for enriching blood. But many people don't like carrots. My personal practice is to juice carrots and add honey as a drink.

4. Gluten

This is a folk food. There are vegetarian restaurants and pot-stewed stalls in general, and the iron content of gluten is also quite rich. And blood must be supplemented with iron first.

5. Spinach

This is the most common vegetable. It is also a famous blood-enriching food. Spinach is rich in iron carotene, so spinach can be regarded as an important food in blood-enriching vegetables. If you don't like carrots, eat more spinach.

6. Jujube

According to nutritional analysis, jujube is rich in vitamins, cyclic adenosine monophosphate, fructose and various amino acids. Modern pharmacological studies have proved that cyclic adenosine monophosphate can regulate human metabolism, promote the rapid formation of new cells, quickly eliminate dead cells, enhance the hematopoietic function of bone marrow, increase the content of red blood cells in blood, and make skin smooth, delicate and elastic. Therefore, cyclic adenosine monophosphate has the reputation of "the second messenger of life" in medicine.

7.sugar cane

Sugarcane is one of the favorite fruits in winter, with rich sugar content ranging from 18% to 20%. It is worth mentioning that the sugar in sugarcane is composed of sucrose, fructose and glucose, which is easily absorbed and utilized by the human body. Sugarcane also contains a large number of trace elements necessary for human body, such as iron, calcium, phosphorus, manganese and zinc. Among them, the iron content is the highest, reaching 9 mg per kilogram, ranking first among fruits, so sugarcane is also called "blood-enriching fruit".

8.pumpkin

The nutritional value of pumpkin is mainly reflected in that it is not only rich in vitamins, but also contains a certain amount of iron and phosphorus. Among them, pumpkin is rich in vitamins A, B, C and minerals, 8 kinds of amino acids necessary for human body and histidine necessary for children, soluble fiber, lutein and trace elements such as phosphorus, potassium, calcium, magnesium, zinc and silicon, which play an important role in maintaining physiological functions of the body. In addition, it has recently been found that there is a kind of "cobalt" component in pumpkin, which has the function of enriching blood after eating.

9. grapes

Grape is flat, sweet and sour, and non-toxic. Traditional Chinese medicine has regarded it as a good blood tonic. Grape contains a lot of glucose, which has a nutritional effect on myocardium. Because of its relatively high content of calcium, phosphorus and iron, and containing a variety of vitamins and amino acids, it is a good tonic for the elderly, women and the weak with anemia, which can tonify qi and blood, warm the kidney, have a good curative effect on anemia and thrombocytopenia, and have a good nourishing effect on neurasthenia and fatigue.

Second, the causes of iron deficiency anemia in women

The first is eating habits. Eating habits are the main cause of iron deficiency. Iron is a nutrient that is difficult to be absorbed. Only about 10% of the iron ingested by the human body will be absorbed by the body. Excessive diet or partial eclipse, not eating on time, etc. It will lead to iron deficiency and anemia.

Followed by iron malabsorption. Phosphate is easy to form in alkaline environment of small intestine, which hinders the absorption of iron. Therefore, women who usually like to drink coffee and tea should pay special attention. Coffee and tea may affect the absorption of iron.

Third, the demand for iron is increasing and the intake is insufficient. Especially for women, during menstruation, the demand for trace element iron will increase. If the diet is short of iron for a long time, it will easily lead to iron deficiency anemia.

The last important reason is blood loss. Chronic blood loss, in particular, is the most common and important cause of iron deficiency anemia. For example, women's menstrual blood loss significantly reduces the iron content in blood, which in turn leads to iron deficiency anemia.

What are the foods that can supplement iron? What are the foods that can supplement iron?

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 high iron content, especially Auricularia auricula, which contains about 185 mg of iron per 100 g. People have regarded it 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

1 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.

2.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.

3. Kiwifruit

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.

4. 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.

5.bananas

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.