(1) iron content; (2) iron absorption rate (plants for the 3-valent iron, absorption rate is generally 3-7%. Animals are 20-30%, especially better with heme-containing iron)
Before the science, let's talk about the recommended amount of iron needed per day for each type of population.
Normal adults and adolescents: women: 20mg (variable, more during menstruation); men about 15mg.
Children: 3-7 years old: 5-7mg; 8-12 years old: 10-12mg
Toddlers: 6-12 months: 10mg; 1-3 years old: 5-7mg
Pregnant women: 25mg in mid-pregnancy, 35mg in late-pregnancy
The following is only the ranking of the amount of iron contained in meat (and quite a lot of them have not been written in full, for reference only).
Top 8: beef
Beef is not only rich in protein, amino acids and other minerals, its iron content is significantly higher than other poultry and pork. Generally pork contains 1-1.5mg (milligrams)/100g of iron, while the iron content in every 100g of beef can reach 3.2mg. However, there are differences in the iron content of different parts of the cow, and we recommend beef tenderloin and beef shank.
TOP7: oysters
Oysters, not only high in zinc, iron content is also good, probably? 5 mg of iron per 100 grams, the whole will be able to reach the recommended daily intake of iron 1/3, although the absorption rate is not as good as animal liver, animal blood, but especially beneficial to heart health, so that cholesterol levels are improved.
TOP6: pig liver
Among animal offal, pig liver is affordable and easy to buy. The iron content of pig liver is as high as 23.2mg per 100g, but pig liver is high in cholesterol and you can't eat too much of it. It is recommended that you eat animal offal four times a month, each time you eat about 30 grams. tips: chicken liver, foie gras higher
TOP5: clams
Clams contain iron up to 28.2mg/100g. that is to say, women in late pregnancy to eat 120g a day to meet the full day iron needs. Not only that, clams are highly nutritious, containing 133mg of calcium per 100 grams, which is more than milk.
TOP4: duck blood
Beyond the existence of pig liver, iron content of up to 30.5mg/100g, meaning that in the daily diet, adult men eat 50 grams of duck blood, can meet the day's iron intake, and duck blood fat content is very low (0.4g/100g). tips: other animal blood are also good
TOP3 : razor clam
Don't look at it meaty, but the iron content of up to 33.6 mg per 100 grams, is deservedly the king of iron, enough to be pork, an iron bronze 22 times, is 10 times the beef!
TOP2: chicken blood
Chicken blood and duck blood are similar, are rich in iron, can reach 39mg/100g. more important point is that the chicken blood to hemoglobin iron-based, absorption rate and hemoglobin iron amount are among the top, than the first place in the total iron content of the duck liver is slightly higher, the absorption rate is better.
TOP1: duck liver
Each 100g contains 62.2mg of iron! And like other animal offal, the absorption rate is very high, with a heme iron content of 26.8mg (chicken blood's heme iron is a little bit higher, but the iron content of more than 30mg), and the only drawback is that the fat is too high
Other plant foods that are iron supplements include: black fungus (185mg), purple cabbage (185mg), and blackberry (185mg). /100g), nori (55mg/100g), soybeans (6mg/100g), and beetroot (11mg/100g). Spinach is only 2.5mg, and although some plants contain more iron than pig liver, they are trivalent iron and are more susceptible to dietary components such as oxalic acid, phytic acid, and tannins, which are not absorbed at a high rate, probably only 3%-7%.