Hello everyone, today I will share with you some knowledge about whether spinach or pork liver is the best iron supplement. It will also explain which vegetables are the fastest and best to supplement iron. The length of the article may be a bit biased. Long, if it happens to solve the problem you are facing now, don’t forget to pay attention to this site and start now!
Contents of this article
- The nutritional value of pork liver and spinach
- What vegetables are the fastest and best to replenish iron?
- The 4 best ways to replenish iron Home cooking
- Which has higher iron content in fungus or liver
1. Nutritional value of pig liver and spinach
Spinach and pig liver can resist oxidation. The nutritional content of spinach and pig liver Among them, the trace element selenium content of vitamin C is very high. Spinach and pork liver can protect the eyes. There is a large amount of vitamin A in spinach and pork liver.
2. Which vegetables are the fastest and best to supplement iron
Question If the \”dish\” here refers to dishes in a broad sense, then the recommended dishes to supplement iron and blood are stir-fried pork liver with spinach or spinach and pork liver soup. If it refers specifically to vegetables, vegetables with relatively high iron content include spinach, black fungus, green vegetables, carrots, pumpkins, etc. The specific analysis is as follows:
1. Stir-fried pork liver with spinach or spinach and pork liver soup: The best iron supplements are pork liver, chicken liver, animal blood, etc. Animal food. 100 grams of pork liver contains 23.3 mg of iron, and 100 grams of chicken liver contains 12 mg of iron. Although the iron content in animal foods is not very high, the iron here is heme iron, and the absorption rate is higher than that of plant foods. Much higher. 100g of spinach (dehydrated) contains 25.9 mg of iron, which is best paired with pork liver. In addition, spinach contains a lot of iron carotene, which can replenish iron and blood. Therefore, spinach and pork liver soup is recommended for replenishing iron and blood.
2. Black fungus: 100 grams of food fungus (dry) contains 97.4 mg of iron. The iron content is very high, more than 7 times that of pig liver. But the absorption rate is worse than that of pig liver. It is known as the \”meat among vegetables\”. Therefore, regular consumption of black fungus can make the skin rosy, enrich blood and nourish the skin, and prevent and treat iron deficiency anemia.
3. Moss: 100 grams of food moss (dried) contains 283.7 mg of iron. Moss is a natural ideal nutritional food material with high dietary fiber, high protein, low calories, low fat, rich in vitamins and minerals, and is a food material with the function of replenishing iron and blood.
4. Carrots: Carrots are rich in carotene and vitamin B12, which supplement hematopoietic raw materials, promote hemoglobin production, and have the effect of replenishing blood.
5. Pumpkin: Pumpkin contains 8 kinds of amino acids, zinc, phosphorus and other ingredients necessary for the human body. It is also rich in carotene, protein and multiple vitamins. Pumpkin contains a small amount of zinc and cobalt, which will affect the function of mature red blood cells to a certain extent and can replenish blood.
3. The 4 best home-cooked dishes for iron supplements
1. The four best foods for iron supplementation are animal blood, animal liver, animal kidneys and red meat. Among them, it is recommended to eat animal blood, animal liver, and animal kidneys 2 to 3 times a month, about 25 grams each time; red meat refers to pork, beef, and mutton, and it is recommended to eat 40 to 75 grams per day in combination with white meat such as chicken, duck, and goose. What’s especially rare is that when these iron-rich foods are eaten together with vegetables such as leeks, green peppers, and spinach, they not only have complementary nutrients, but can also promote iron absorption. Here are some iron-supplementing home-cooked dishes with reasonable combinations.
2. Stir-fried duck blood with leeks. Cut duck blood into strips or slices, blanch in boiling water for 2 to 3 minutes until cooked through, wash and cut leeks into sections and set aside. Heat the oil in the pan, stir-fry the garlic slices until fragrant, stir-fry the leeks briefly, do not stir-fry them too soft, add duck blood, salt and cooking wine, stir-fry evenly and serve.
3. Stir-fried kidneys. Cut the washed garlic sprouts into segments, remove the seeds from the green and red peppers and cut them into slices for later use. Wash the kidney flowers, remove the fascia and glands, cut into slices, add a little salt, cooking wine, and raw starch to mix well, and marinate for 10 minutes. Boil the kidney flowers in boiling water and remove the blood. Heat cold oil in a pan, stir-fry ginger slices and minced garlic until fragrant, add garlic sprouts, green peppers, and red peppers and stir-fry for a while, add kidneys, stir-fry once cooked, add salt and bean paste and serve.
4. Stir-fried shredded pork with green pepper. Wash the green peppers, remove the seeds and cut into shreds and set aside. Cut the washed pork tenderloin into shreds, add a little light soy sauce, cooking wine, and water starch to mix well, and marinate for 15 minutes. Heat oil in a pan, stir-fry green pepper shreds until soft and set aside. Heat the cold oil in the pan again, stir-fry the ginger and garlic slices until fragrant, stir-fry the shredded pork until cooked through, add green pepper and stir-fry evenly, finally add a little salt and serve.
5. Pork liver and spinachvegetable soup. Rinse the pork liver, put it in a pot under cold water, remove the blood foam, cook it, take it out and set aside. Wash the spinach, blanch it in boiling water for 30 seconds to 1 minute, take it out and drain it and set aside. This can remove most of the oxalic acid to avoid affecting iron absorption. Boil the water again, add ginger slices, oil, salt, pork liver and spinach, and take it out of the pot when the spinach changes color.
6. Finally, it should be noted that vegetarians lose the opportunity to obtain heme iron from animal foods, so they must pay attention to additional iron supplements . You might as well eat plenty of vegetables rich in vitamin C, as vitamin C can aid the absorption of plant-based iron. Nuts such as melon seeds, hazelnuts, and sesame seeds are rich in iron and are also good for health
4. Which one has higher iron content, fungus or liver?
Each 100 grams of black fungus contains 185 mg of iron, which is 20 times higher than spinach, which has the highest iron content among green leafy vegetables, and higher than the iron content in animal foods. Pork liver has the highest iron content, which is about 7 times higher. It contains the most iron among various meat and vegetable foods. It nourishes blood and keeps the skin rosy.
Okay, this is the end of the question about which spinach or pork liver supplements iron and which vegetable supplements iron the fastest and best. I hope it can solve your problem. ha!
