Most people regard fatigue as a normal physiological reaction, but the feeling of fatigue varies from person to person, and female fatigue is three times that of male fatigue. The incidence of iron deficiency anemia among women of childbearing age is very high, and anemia is one of the important causes of fatigue. Mild iron deficiency anemia is characterized by easy fatigue, decreased concentration, fear of cold and decreased resistance.
The latest research found that even among women with normal hemoglobin, iron has anti-fatigue effect. After dietary iron supplementation, their physical strength, mood and concentration have improved.
Iron in diet can be divided into two categories, among which "heme iron" in meat and viscera has a high absorption and utilization rate, which is the most beneficial to supplement iron. Generally speaking, the redder the meat is, the more heme iron it contains. Heart, liver, kidney and other internal organs and animal blood contain the most abundant heme iron. In contrast, the absorption efficiency of iron in plant foods is generally low, while dairy products contain very little iron.
In order to keep slim figure or smooth skin, many women often refuse meat, and often fill their hunger with vegetables, fruits, melons, etc. Some women often skip dinner because of the tight pace of life, and make up a meal with biscuits, snacks and instant noodles. However, such a diet can not supply enough iron, and it is easy to bring fatigue to the body. Therefore, eating more red meat rich in heme iron is very important for maintaining women's abundant energy.
For a woman with a normal figure, it is necessary to eat100g of red meat such as beef, mutton and lean pork every day. These meats can help women get ruddy skin without affecting their good figure. Animal viscera such as chicken heart and chicken gizzard are also delicious and low-fat iron-supplementing foods. If you are worried that there is too much fat in meat, you may wish to work hard on cooking methods, choose cooking methods such as steaming, boiling, roasting and stewing, do not put or put less cooking oil, or even remove part of the fat in meat through cooking, so as to reduce the risk of getting fat when eating meat.
Women who only eat vegetarian food lose the opportunity to get heme iron from animal foods, so they must pay attention to supplementing iron, and may wish to eat a lot of vegetables rich in vitamin C, because vitamin C can help the absorption of plant iron. Nuts such as melon seeds, hazelnuts and sesame seeds are rich in iron and are also good for health. In addition, it is best to take iron-containing nutritional supplements regularly under the guidance of nutritionists.
On the contrary, if men consume too much iron, it will increase the incidence of heart disease, cancer and diabetes, and reducing iron reserves through blood donation will help prevent heart disease. Men who often eat a lot of meat should be alert to this. In addition, you must consult a doctor when taking iron supplements. Excessive supplementation will lead to iron poisoning.
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