Aspect 1: Animal foods are high in iron content
Beef is a meat with high iron content, providing 1 mg of iron per gram. Pork liver is a high-grade raw material containing iron, and it is the most highly regarded blood-enhancing product among the people. Chicken is also a widely cooked bird meat, containing about 1.5 mg of iron per 100 grams; mutton is one of the meats that nourishes the kidneys and warms the stomach, containing about 3 mg of iron per 100 grams.
However, it is possible to supplement iron by eating animal foods, which is more difficult for vegetarians. Fortunately, there are many vegetarian-friendly plant-based foods that can provide adequate iron.
Such as broccoli, spinach and other plant foods, among which spinach is the champion with the highest iron content among vegetarians, with about 3.6 mg of iron per 100g. In addition, Kenya beans and red beans are also excellent iron-supplementing foods, with 3.6 mg of iron per 100g. Kenyan beans contain about 7 mg of iron, while red beans have about 6.5 mg of iron.
Aspect 2: Dark-colored foods help absorb iron
Unlike supplementing foods with high iron content, choosing dark-colored foods can help improve the body\’s absorption rate of iron. This is because iron is mostly in the state of iron ions, and pigments such as polyphenols can reduce iron into divalent ions, which can be effectively absorbed by the body.
Black foods such as black wolfberry and black sesame are good choices. In addition, dark chocolate is also rich in iron supplements. Each 100 grams of dark chocolate contains 1.67 mg of iron, which is beneficial to the body\’s replenishment and absorption.
Of course, not only black, purple foods also have good absorption effects. For example, seaweed is rich in amino acids and other bioactive substances, which can improve the absorption rate of iron and is one of the foods with great potential.
Aspect 3: Eat more foods rich in vitamin C
Vitamin C is one of the many trace elements needed by the human body. It can also participate in the absorption of iron. If consumed with iron-rich foods, its absorption can be enhanced. In addition, vitamin C can also promote the use of iron inside the human body to maximize its effectiveness.
There are many fruits and vegetables rich in vitamin C, among which fruits such as mango and kiwi are good choices. Since the vitamin C content in fruits and vegetables is very low and cannot fully meet the needs of the body, it is recommended to appropriately add vitamin C tablets and other health products to the diet.
Aspect 4: Eat more seafood
Seafood is also a good iron-supplementing food. For example, clams contain about 28.5 mg of iron per 100 grams; herring, cuttlefish and other sea creatures are also important sources of iron.
In addition, seaweed is also a food rich in iron and water-soluble vitamin B2. Kelp and seaweed are rich in nutrients, with the amount of iron per gram ranging from about 0.1 mg to 0.6 mg. Therefore, you might as well try more types of seafood to supplement yourself with the iron you need.
Summary
In general, there are a wide variety of foods that can supplement the iron the body needs, including animal and plant foods. Most meats, livers and beans contain relatively high iron content, and dark-colored foods, vitamin C-rich foods and seafood are also excellent choices for supplementing iron. The best way to maintain good health is to diversify your diet and mix it appropriately to ensure adequate amounts of various elements in your body.
