The human body has a lot of nutrients, iron iron is one of them, iron deficiency will lead to affect the immune function. And there are many ways to replenish iron, dietary iron is one of the most safe and scientific methods. So do you know which people are most likely to be iron-deficient? What are the symptoms of iron deficiency? Take a look at your body whether iron deficiency Oh, we iron and what food to eat? Together to understand it.
Iron food
1, black fungus
Black fungus contains protein, sugar, especially rich in calcium, phosphorus, iron.
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2, pig's blood
Blood contains inorganic salts indispensable to the human body, especially rich in iron, almost twice as much as pig's liver (25mg of iron per 100 grams of pig's liver), 30 times more than carp, 22 times more than beef. Therefore, women's post-delivery diet to often have pig's blood, both to prevent and control iron deficiency anemia, but also to supplement nutrition, the body is very beneficial.
3, jujube
Jujube has blood and tranquilize the spirit, tonic in the qi function. The nutritional value of jujube is quite high, but the iron content is not high, it contains a lot of vitamin C and A, iron deficiency is vitamin C deficiency. Therefore, maternal in eating iron food at the same time, but also eat food rich in vitamin C, jujube is the best supplements.
4, pig liver
Pig liver is rich in vitamin A, C, containing protein, fat, thiamin, riboflavin and calcium, phosphorus, iron and other minerals. These nutrients are beneficial to health and fitness, pig liver has blood and iron, liver and eyesight, prevention and treatment of anemia in women after childbirth.
5, egg yolk
In the past cognitive, egg yolk is the best iron food, but the study showed that the yolk of the iron content is high, but the absorption rate is low (per 100 grams of egg yolk containing 7 mg of iron, iron absorption rate of only 3%), but the egg is a common food, easy to consume and save a variety of nutritional value is high.
6, blood tofu
Boiled animal blood clot, commonly known as blood tofu, animal blood is rich in nutrients, high iron content, high absorption rate, such as 100 grams of pig's blood containing iron 260 mg, equivalent to the iron content of pig's liver 10 times, from ancient times, has always been a good blood tonic.
Foods not conducive to iron absorption
1, greasy food to eat less
Fatty foods such as fatty meats can inhibit the secretion of gastric acid, hindering the absorption of iron. Greasy food also contains high fat and oxidizing substances that can oxidize divalent iron to trivalent iron, which is not conducive to iron absorption, and therefore should be eaten sparingly when supplementing iron.
2, phytic acid food to avoid
Dietary phosphate, phytic acid, oxalic acid, ellagic acid, etc. can be formed with non-heme iron insoluble iron salts and prevent iron absorption. The phytic acid in nuts can affect the absorption of iron ions, so don't consume too much when you are supplementing iron. Song Xin, a nutritionist at Beijing Chaoyang Hospital of Capital Medical University, reminded that the tannins in tea will have an effect on the absorption of iron ions, and suggested that iron supplementation should not drink strong tea.
Dietary fiber interferes with iron absorption. Because dietary fiber can bind cationic iron, calcium, etc., excessive intake can interfere with iron absorption, so people who need iron supplementation, should be less intake of some food containing dietary fiber (such as wheat bran).
Iron supplementation also needs to vary from person to person
Iron, although everyone needs, but in the iron supplementation before the first to determine whether they need to supplement iron, otherwise it will induce heart disease or other chronic diseases. The Dietary Guidelines for Chinese Residents recommend an iron intake of about 15 milligrams for adult men and 20 milligrams for women. However, this is calculated based on the iron absorption rate, while the iron content in foods is only what they are supposed to be. If all you eat are foods with high iron absorption (e.g., animal offal, seafood, etc.), then the total amount in the food doesn't need to be as much as recommended. If all you eat are foods with low iron absorption, such as vegetarians, then the total amount of iron in the food should be higher.
And some food combinations can improve iron absorption, such as kidney beans stewed meat, kidney beans in the non-heme iron content is high, but not easy to absorb, if it is stewed with meat, iron absorption will be greatly enhanced. Potato beef stew is also a classic match, beef is rich in heme iron, can effectively prevent iron deficiency anemia, potatoes can also strengthen the spleen.
The four principles of iron
1, iron more animal food, less tea
Animal liver, pig's blood, red meat and other foods are containing iron, and the iron in these foods is in the form of hemoglobin state, the absorption rate is very high, the absorption rate can be more than 20%, especially for the iron-deficient people, the absorption rate is as high as 35%. In the iron at the same time to pay attention to, to drink less tea, because tea contains calcium phosphate, oxalate, etc., these substances and iron will form more difficult to dissolve compounds.
2, eat spinach and iron pot can not prevent iron deficiency
In life, we all know that eating spinach, iron pot can make up iron. But the iron in spinach is the presence of inorganic iron, the human body is not very easy to digest and absorb. Iron pot is a cooking tool in our life, iron pot in the iron element is mostly elemental iron, the human body's absorption is also limited, so rely on eating spinach, with iron pot is unable to achieve the effect of iron.
3, in the cooking of iron seasoning more scientific
An expert recommended in the cooking of iron added to soy sauce and other seasonings, can play a very good iron effect. For example, consuming 15 milliliters of iron-containing soy sauce per day, the amount of iron ingested into the body is only 4 milligrams, so long-term consumption will not cause iron poisoning. Therefore, cooking with iron seasoning will be more scientific.
4, iron and vitamin C balance with
In iron supplementation vitamin C can help iron absorption, in the supplemental iron nutrition, can be with fruit juice **** drink, fruit in the vitamin C will help absorb iron, but it is best not to eat with calcium tablets or milk, so as not to affect the absorption of iron.
While many foods contain iron, there are still many people who are iron deficient, so daily scientific iron supplementation is essential. However, people who often drink black tea and coffee should pay attention, a large amount of black tea and coffee will hinder the absorption of iron, to try to avoid drinking.
Iron deficiency performance
1, fatigue. Some experts say that iron is an important ingredient in the composition of hemoglobin, which helps oxygen transmission to all parts of the body. If iron is deficient, there may be a shortage of healthy blood cells in the body, and you will feel exhausted.
2, poor breathing. Dr. Kimberly Muller, a nutrition expert in New York, USA, said that the human body lacks iron, resulting in a reduction in blood oxygenation, fitness or usual walking will feel out of breath, not enough air.
3, abnormally pale skin. Abnormally pale skin is a typical symptom of reduced blood flow and decreased red blood cells, and the body's lack of iron will cause reduced blood flow and decreased red blood cells.
4, brittle nails. Iron deficiency can cause fingernails and toenails to become thin and brittle, easier to break. Nails that are sunken or spoon-shaped are also obvious symptoms of iron deficiency.
5, muscle pain. The body lacks iron, no energy, barely fitness is more likely to lead to exercise after a longer period of muscle soreness, because the lack of iron will extend the muscle recovery period. And low blood iron levels seriously affect the endurance, making it very hard to complete the same amount of exercise.
6. Difficulty concentrating. Some experts say that in people with iron deficiency, neurotransmitter synthesis may be altered, leading to malfunctioning problems such as poor concentration.
Conclusion: Iron is often done in people's daily lives, and many of the above methods of replenishment of blood are very effective, which dietary replenishment of blood is a lot of people prefer, both simple and safe and effective, and replenishment of food is also a lot of food can be made into a different Oh cuisine, this article introduces some of them, you can eat to see.