1, ensure that enough heat energy is sandwiched. Only with sufficient energy can all kinds of nutrients, including iron, be fully absorbed and utilized.
2. Eat enough animal food. Animal food contains more iron and high-quality protein. When we choose food, we should not only look at its iron content, but also know the absorption rate of iron in food. Animal food contains heme iron, and its absorption rate is much higher than that of non-heme iron in plant food. The absorption rate of heme iron is about 20%, which is about 10 times that of plant food. In addition, oxalic acid, phytic acid, phosphoric acid and a large amount of dietary fiber contained in plant foods will also affect the absorption of iron. Therefore, although the iron content in auricularia auricula and spinach is high, it is not as easy to absorb as iron in lean meat and liver.
3. Choose foods rich in vitamin C ... such as fresh vegetables and fruits. Vitamin C can promote iron absorption and should be taken every day. There should be animal viscera such as liver, kidney and heart every week. Often eat pig blood, chicken blood, duck blood and other animal blood products. But pay attention to hygiene.