Foods and fruits and vegetables for iron supplement
Foods and fruits and vegetables for iron supplement, iron is a mineral with a variety of important functions, but also an element needed by our body, is an indispensable ingredient in affecting anemia, many people need to be supplemented on a daily basis, the following foods and fruits and vegetables for iron supplement.
Iron-supplementing foods and fruits and vegetables 1
A. What are the iron supplementing fruits?
1, dragon fruit
dragon fruit in the amount of iron than the average fruit to be higher than the fruit of pregnant women to supplement the iron of the fruit of the good, pregnant women lack of iron, you can eat more dragon fruit to replenish the blood and iron, especially insufficient intake of iron and suffered from anemia of women,
2, orange
Oranges are rich in vitamin C. Pregnant women can eat more food containing vitamin C while supplementing iron, which helps to help iron absorption,
3, strawberries
Strawberry fruit contains vitamins, calcium, iron and other nutrients, and strawberries are easy for the body to absorb.
4, grapes
Grapes not only contain iron, calcium and other trace elements, but also rich in vitamins and other nutrients, pregnant women eating grapes during pregnancy can not only supplement the iron, and prevention and treatment of pregnancy and fetal efficacy,
2, iron supplementation The first thing you need to do is to get your hands on some of the most popular vegetables in the world.
tomatoes
Iron is an indispensable component in the prevention and improvement of anemia, and if and vitamin C together with the intake, it is easier to be absorbed by the human body, tomatoes contain a large number of vitamin C, and therefore can improve the rate of absorption of iron, the iron in the food absorbed, in order to achieve the purpose of replenishment of blood,
Spinach
This is the most common vegetable, but also the famous food, the wave of vegetables rich in iron carotene, so spinach can be regarded as an important food in the blood of the vegetables, if you do not like to eat carrots, then eat a little bit of vegetables,
Carrots
Carrots
pumpkin this seemingly simple civilian food, in fact, is a good helper for you to replenish the blood, pumpkin is rich in vitamins, minerals, essential amino acids and calcium, magnesium and other trace elements, has an important role in health, and, pumpkin is also rich in the body of the "hematopoietic raw materials" -- cobalt, zinc and iron.
Lotus root
Lotus root is a cool food, can remove impurities in the blood, solve the problem of female skin roughness, pigmentation and acne, etc., but also a very good blood food, especially for some of the weak spleen, qi and blood. It is suitable for some women with weak spleen and stomach and insufficient qi and blood, which can strengthen the spleen and stomach, nourish the blood, stop the blood, improve qi and blood, and make women's face red and bright,
Foods and fruits and vegetables to replenish iron2 Foods to replenish iron As the saying goes, it is better to replenish the medicine than to replenish the food. There are two forms of iron in food - heme iron and non-heme iron. What our body can absorb well is heme iron, which mainly exists in animal tissues, such as beef, lean meat, liver, kidneys, egg yolks, blood and so on, and contains a lot of iron; what our body can't absorb well is non-heme iron, which mainly exists in plant foods, non-heme iron. The basic composition of iron salts, mainly in cereals, beans, fruits, vegetables, eggs, milk and dairy products, accounting for the majority of dietary iron content, usually greater than 85%, but its absorption rate is only 1% to 2%, In order to promote the absorption of non-heme iron, pregnant women in the diet should be supplemented with moderate amount of vitamin C and meat, will greatly promote iron absorption, the diet of the appropriate increase in some vitamin C-rich Vegetables and fruits, such as leeks, celery leaves, mandarin oranges, kiwi, tomatoes, jujubes, citrus and other fresh vegetables, some factors present in meat can also promote iron absorption, and whole grains and legumes diet, because of its poor absorption of iron, so in the diet to add a small amount of meat, fish and poultry food, you can increase the absorption of iron, In order to promote the absorption of non-heme iron, pregnant women should moderate supplementation in the diet of Vitamin C and meat, will greatly promote iron absorption. In order to promote the absorption of non-heme iron, pregnant women in the diet should be supplemented with appropriate amount of vitamin C and meat Pregnant women in their lives to eat more iron-rich foods, such as eggs, lean meat, liver, heart, etc., of which the egg is the best, can be utilized in its entirety, in the staple food, pasta iron is generally more than rice, the absorption rate is higher than that of rice, and therefore, when possible, pregnant women should be encouraged to eat more pasta, such as noodles, bread, etc., 1. /p> 1, beef - per 100 grams of beef containing iron 3.2 mg, protein 20.1 mg, beef has a high nutritional value, and has the effect of strengthening the spleen and stomach, but the beef fiber is thicker, in the baby to consume to cook through, cooked, 2, pork - per 100 grams of pork containing iron 3.4 mg, protein 18.4 mg, pork has the effect of lubricating the stomach and intestines is the The most common source of iron in the baby's daily diet, 3, chicken liver - per 100 grams of chicken liver containing iron 13.1 mg, protein 16.6 mg, chicken liver is rich in heme iron, zinc, copper, vitamin A and B vitamins, etc., is the baby's good choice for iron supplementation, 4, pig kidney - per 100 grams of pig kidney contains iron 5.6 mg, protein 16.8 mg, pig kidney is rich in zinc, iron, copper, phosphorus, B vitamins, vitamin C, protein, fat, etc., but the production of attention to clean, 5, chicken blood - per 100 grams of chicken blood containing iron 28.3 mg, protein 10.1 mg, chicken blood is rich in iron, zinc, amino acids and vitamins and other nutrients, especially iron and lysine content is very high, and is very easy to be absorbed by the body! 6, soybean - per 100 grams of soybeans containing iron 9.4 mg, protein 32.9 mg, soybean nutrient-rich, high iron content, but the iron contained in its iron compared to animal sources of iron absorption rate to be slightly poorer, 7, egg yolks - per 100 grams of yolks containing iron 10.2 mg, protein 15.2 mg, yolks are rich in what to do with iron, zinc and vitamin D, if there are no allergies, the egg yolks can be used as a source of vitamin D, but not as a source of iron. Vitamin D, if there is no allergy, eggs are one of the most important foods for babies, Top 10 list of iron-containing foods 10, dark chocolate Dark chocolate is very tasty and nutritious, a copy of 28 grams of iron content of 3.3 mg, will provide the human body needs 19% of the iron, in addition, it also contains prebiotic fiber, can nourish the intestinal probiotics, 9, broccoli broccoli is very nutritious, 1 cup of 156 grams of cooked broccoli contains 1 mg of iron, will provide the human body needs 6% of the iron A serving of broccoli also contains 168% vitamin C, which helps your body absorb iron better, 8. Turkey Turkey Turkey is a healthy and tasty food, and it's also a good source of iron, especially the darker turkey meat, A 100 gram serving of dark turkey meat contains 2.3 milligrams of iron, which will provide 13% of your body's iron needs. Additionally, consuming high-protein foods like turkey may help with weight loss, as the protein will make you feel full and increase your metabolic rate after a meal, 7. Quinoa Quinoa is a popular It's known as a pseudo-grain. A cup of 185 grams of cooked quinoa provides 2.8 milligrams of iron, which will provide 15% of the body's iron needs. Quinoa is also higher in protein than many other grains and is rich in folate, magnesium, copper, manganese and many other nutrients. In addition, quinoa is gluten-free, which makes it a good choice for people with celiac disease or other gluten intolerances. < strong> 6, pumpkin seeds
Pumpkin seeds are a delicious portable snack, a 28 grams. Pumpkin seeds contain 4.2 milligrams of iron, which provides 23 percent of the body's iron needs. In addition, pumpkin seeds are a good source of vitamin K, zinc, and manganese, and they're one of the best sources of magnesium, which many people are deficient in.
5. Red Meat
Red meat may be the easiest single source of heme iron, which could make it an anemia.
4. Legumes
Legumes contain an extraordinary amount of nutrients, and some of the most common legumes are beans, peas and beans. Common legumes are beans, lentils, chickpeas, peas and soybeans, they are a great source of iron, especially for vegetarians, a cup of 198 grams of cooked lentils contains 6.6 milligrams, which will provide the body with 37% of its iron needs, in addition to legumes are also rich in folic acid, magnesium, potassium, and fiber, and may even help with weight loss,
3, the liver and the meat of other organs
3.
Organ meat is very nutritious, common liver, kidneys, brain and heart, all of which are rich in iron, a 100 grams of beef liver contains 6.5 milligrams of iron, the human body needs 36% of the iron, in addition to the organs of the meat is rich in protein, rich in B vitamins, copper and selenium,
2, spinach
Spinach provides many health benefits at a very low calorie rate, although it is not heme iron, the body can not be particularly well absorbed, but the good news is that spinach is also rich in vitamin C, which happens to be able to significantly promote the absorption of iron, 100 grams of cooked spinach contains 3.6 milligrams of iron, which is equivalent to the human body needs 20% of the iron, in addition, spinach is also rich in a kind of antioxidant called carotenoids, which is a kind of carotene, which is a kind of carrot. In addition, spinach is also rich in antioxidants called carotenoids, which can reduce the risk of cancer, reduce inflammation, and protect the eyes from disease,
1, shellfish
Shellfish is both delicious and nutritious, all shellfish are very high in iron content, of which clams, oysters and mussels are a good source of especially a 100 grams of clams contain 155% of the iron that the human body needs, and a 100 grams of clams contain 155% of iron, and a 100 grams of cooked spinach contains iron, and the human body needs a lot of iron. A 100-gram serving of clams contains 155 percent of the body's iron needs, and the iron in shellfish is ferrous heme, which is more readily absorbed by the body than the non-ferrous heme found in plants.