There are many nutrients in human body, and iron is one of them. Iron deficiency will affect immune function. There are many ways to supplement iron, and dietary iron supplement is one of the safest and most scientific methods. Then do you know who is most prone to iron deficiency? What are the symptoms of iron deficiency? See if your body is short of iron. What food should I eat to supplement iron? Let's get to know each other.
Iron supplement food
1, agaric
Auricularia auricula contains protein and sugar, especially calcium, phosphorus and iron.
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2. Pig blood
Blood contains indispensable inorganic salts, especially iron, which is almost twice that of pig liver (25 mg iron per 100 g), 30 times higher than that of carp and 22 times higher than that of beef. Therefore, women should always have pig blood in their postpartum diet, which can not only prevent iron deficiency anemia, but also supplement nutrition, which is of great benefit to the body.
3, red dates
Jujube has the functions of nourishing blood, calming nerves, tonifying middle energizer and benefiting qi. Jujube has high nutritional value, but its iron content is not high. Contains a lot of vitamins C and A, and iron deficiency is vitamin C deficiency. Therefore, pregnant women should eat foods rich in vitamin C while eating iron-containing foods, and red dates are the best supplement.
4. Pig liver
Pig liver is rich in vitamins A and C, and contains protein, fat, thiamine, riboflavin and minerals such as calcium, phosphorus and iron. These nutrients are beneficial to health and fitness, and pig liver has the functions of enriching blood and iron, nourishing liver and improving eyesight, and preventing postpartum anemia.
5. Egg yolk
In the past, egg yolk was the best food for iron supplementation. However, studies show that egg yolk contains high iron content, but its absorption rate is low (7 mg of iron per 100 g, and the iron absorption rate is only 3%). However, eggs are common foods, which are convenient to eat and store and have high nutritional value.
6, blood tofu
Boiled animal blood clots, commonly known as blood tofu, are rich in nutrients and high in iron. The absorption rate is as high as 100 g of pig blood containing 260 mg of iron, which is equivalent to 10 times of the iron content in pig liver. It has been a good blood tonic since ancient times.
Foods that are not conducive to iron absorption
1, eat less greasy food.
High-fat foods such as fat can inhibit the secretion of gastric acid and hinder the absorption of iron. Greasy food also contains high fat and oxidizing substances, which can oxidize ferrous iron into trivalent iron, which is not conducive to the absorption of iron agents, so eat less when supplementing iron.
2. Phytic acid food should be avoided.
Phosphate, phytic acid, oxalic acid and tannic acid in diet can form insoluble iron salt with non-heme iron, which prevents the absorption of iron. For example, phytic acid in nuts will affect the absorption of iron ions, so don't take too much when supplementing iron. Song Xin, a nutritionist at Beichao Hospital affiliated to Capital Medical University, reminded that tannic acid in tea will affect the absorption of iron ions, and suggested not to drink strong tea when supplementing iron.
Dietary fiber interferes with iron absorption. Because dietary fiber can combine cationic iron, calcium and so on. Excessive intake will interfere with the absorption of iron, so people who need iron supplementation should eat less food containing dietary fiber (such as wheat bran).
Iron supplementation also needs to vary from person to person.
Although everyone needs iron, you must first determine whether you need iron before you supplement it, otherwise it will lead to heart disease or other chronic diseases. The Dietary Guidelines for China Residents recommended that the iron intake for adult men is about 15mg, and that for women is 20mg. But this is based on the absorption rate of iron, and the iron content in food is only their original content. If you eat foods with high iron absorption rate (such as animal viscera, seafood, etc. ), the total amount of food does not need to be as much as recommended. If you eat foods with low iron absorption rate, such as vegetarians, the total iron content in the food should be higher.
Some food combinations can improve the absorption rate of iron, such as stewed kidney beans. Kidney beans contain more non-heme iron, but it is not easy to absorb. If stewed with meat, the absorption rate of iron will be greatly enhanced. Stewed beef with potatoes is also a classic match. Beef is rich in heme iron, which can effectively prevent iron deficiency anemia, and potatoes can also strengthen the spleen.
Four principles of iron supplementation
1, eat more animal food and drink less tea.
Animal liver, pig blood, red meat and other foods all contain iron. The iron in these foods exists in heme state, and the absorption rate is very high, which can exceed 20%, especially for people with iron deficiency, the absorption rate is as high as 35%. At the same time, pay attention to drinking less tea when supplementing iron, because tea contains calcium phosphate and oxalate. These substances will form compounds that are difficult to dissolve with iron.
Eating spinach and using an iron pot can't prevent iron deficiency.
In life, we all know that eating spinach can supplement iron with an iron pot. But the iron in spinach is inorganic iron, which is not easily digested and absorbed by human body. Iron pot is a cooking tool in our life. Most of the iron in the iron pot is elemental iron, which is limited by human body and cannot be supplemented by eating spinach at close range.
3. It is more scientific to add iron seasoning when cooking.
Some experts suggest adding iron-containing soy sauce and other seasonings in cooking, which can have a good iron supplement effect. For example, if you eat 15 ml of iron-containing soy sauce every day, the iron content in your body is only 4 mg, so long-term consumption will not cause iron poisoning. Therefore, it will be more scientific to add iron seasoning to cooking.
4. the balance between iron supplementation and vitamin C.
Vitamin c can help iron absorption when supplementing iron. When supplementing iron nutrition, you can drink it with fruit juice. Vitamin C in fruit will help to absorb iron, but it is best not to eat it with calcium tablets or milk, so as not to affect the absorption of iron.
Although many foods contain iron, many people still lack iron, so it is essential to supplement iron scientifically every day. However, people who often drink black tea and coffee should pay attention. A lot of red tea and coffee will hinder the absorption of iron, so try to avoid drinking it.
Performance of iron deficiency
1, fatigue. Some experts say that iron is an important component of hemoglobin, which helps oxygen transport to all parts of the body. If iron is lacking, healthy blood cells in the body may be lacking, and you will feel exhausted.
2. Poor breathing. Dr Kimberly Muller, a nutritionist in new york, USA, said that the lack of iron in human body leads to the decrease of blood oxygen, and people will feel breathless when exercising or walking.
3, the skin is unusually pale. Abnormal pallor of skin is a typical symptom of blood flow and erythrocytopenia, and iron deficiency in human body can cause blood flow and erythrocytopenia.
4, nails become brittle. Iron deficiency can make fingernails and toenails thin and brittle, and they are more likely to break. Depressed or spoon-shaped nails are also obvious iron deficiency symptoms.
5. Muscle pain. The body is short of iron, and it is boring all over. Reluctant exercise is more likely to lead to longer muscle aches after exercise, because iron deficiency will prolong muscle recovery. However, the low iron content in blood seriously affects endurance, making it very difficult to complete the same amount of exercise.
6. It's hard to concentrate. Some experts say that in iron-deficient people, the synthesis of neurotransmitters may change, leading to dysfunction such as inattention.
Conclusion: Iron supplementation is something people often do in their daily lives. Many of the blood-enriching methods mentioned above are very effective. Among them, diet is the favorite of many people, which is simple, safe and effective. There are also many foods that enrich blood and can be made into different foods. This article introduces some for you, you can eat and have a look.