What food supplement iron?
Iron supplement food
Animal liver
The animal's liver is very nutritious, and they are rich in elements, so people who are iron-deprived can supplement iron by eating some of the liver. Every 100 grams of pork liver contains 25 milligrams of iron and is also more easily absorbed by the body. The liver can be processed into various forms of children's foods, such as liver paste for infants.
All kinds of lean meat
Although the amount of iron in lean meat is not very high, the utilization rate of iron is similar to that of liver, and it is easy to purchase and process. Children also like to eat.
Egg yolk
Every 100 grams of egg yolk contains 7 milligrams of iron, although the iron absorption rate is only 3%, but the eggs are easy to get raw materials, convenient food preservation, but also rich in other nutrients, it is a good iron supplement food.
Animal blood
Actually, pigs, ducks, and blood are also rich in iron, but when eating these foods, everyone should pay attention to hygiene. The utilization rate of iron in animal blood is 12%. It is also an inexpensive and convenient food for preventing iron deficiency anemia in children.
Soybeans and their products
Each 100 grams of soybeans and soybean powder contains 11 milligrams of iron, and the body absorption rate is 7%, which is far higher than that of iron and noodles.
Sesame paste
Sesame sauce is rich in various nutrients and is an excellent nutritional food for infants and young children. Every 100 grams of sesame sauce contains 58 mg of iron, but also rich in calcium, phosphorus, protein and fat, added to infant food, welcomed by children.
Green leafy vegetables
Although the absorption rate of iron in plant foods is not high, children eat it every day, so vegetables are also a source of iron supplementation.
Fungus and mushrooms
Fungus is a food that everyone has always liked, and it is a good thing for blood, and its iron content is very high. In addition, aquatic products such as kelp and seaweed are also good foods for the prevention and treatment of iron deficiency anemia in children.
Iron recipes
Pork liver porridge
Ingredients: 50 grams of fresh pork liver, 50 grams of fresh lean pork, 50 grams of rice, 15 milliliters of oil, and a little salt.
Method: Wash the liver, lean meat, chop, oil, salt and mix well, wash the rice, put it into the pot, add appropriate amount of water, cook until the porridge will be cooked, add the mixed liver, thin Cook meat until cooked.
Spinach liver soup
Raw materials: 100 grams of fresh pork liver, 200 grams of fresh spinach, 15 ml of oil, and a little salt.
Method: Wash the spinach, chop it, cut the pork liver into small slices, mix well with oil and salt, reserve, add 500 ml of water in the pot, add spinach and pork liver after boiling, and cook till the liver is cooked.
Sesame peanut paste
Ingredients: black sesame seeds, peanuts (evenings) each, 15 grams of sugar.
Method: Wash the sesame seeds and peanuts, fry them, and ground into powder. Take 15 grams each time. Add 1000 ml of boiling water to 1500 ml. Make a paste and add sugar to taste.
Black date longan sugar water
Raw materials: 20 grams of dark dates, 10 grams of longan meat, 25 grams of brown sugar.
Method: Wash the black dates and longan meat, add 500 ml of fresh water, add brown sugar, and cook or dilute for 40 minutes.
Usage: Hot drinks, sweet water, edible dates, and longan meat. One dose per day, once eaten, can be consumed for a long time.
Function: nourishing blood, suitable for all kinds of anemia.
Mistakes in iron supplementation
1, meat damage health
Some women were misled by the media and only paid attention to the health effects of plant-based foods, resulting in too little intake of animal foods rich in iron. In fact, animal foods contain not only rich iron but also high absorption rates. The iron content in plant foods is disturbed by the phytate and oxalate contained in the food, and the absorption rate is very low. Therefore, avoiding meat can easily cause iron deficiency anemia.
2, eat eggs milk
The iron content of milk is very low, and the absorption rate is only 10%. Certain proteins in eggs also inhibit the absorption of iron. For example, infants and young children fed with milk, if neglected to add complementary food, often cause iron deficiency anemia, that is, "milk anemia." Therefore, although milk eggs are rich in nutrients, it is not enough to rely on them to supplement iron.
3, fruits and vegetables without benefit iron
Many people do not know that eating more vegetables and fruits is also good for iron supplementation. This is because vegetables and fruits are rich in vitamin C, citric acid, and malic acid, and such organic acids can form complexes with iron, thereby increasing the solubility of iron in the intestine and facilitating the absorption of iron.
4, addicted to coffee and tea
For women, overdrinking coffee and tea may lead to iron deficiency anemia. This is because tannic acid in tea and polyphenols in coffee can form insoluble salts with iron and inhibit the absorption of iron. Therefore, women should have enough coffee and tea to drink, 1-2 cups a day is enough.
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