What to eat to supplement iron

What can I eat to supplement iron? 10 highly effective iron-supplementing food recommendations

Iron is one of the essential trace elements for the human body. It participates in hemoglobin synthesis and is crucial for preventing anemia and enhancing immunity. Long-term iron deficiency may lead to symptoms such as fatigue and dizziness. The following is a list of iron-supplementing foods that have been hotly discussed on the Internet in the past 10 days, combined with nutritional data to provide you with scientific reference.

1. Animal iron-supplementing foods (heme iron, high absorption rate)

2. Plant-based iron-supplementing foods (non-heme iron, need to be combined with vitamin C)

3. Precautions for iron supplementation diet

1.Avoid interfering with absorption: The tannic acid in tea and coffee can inhibit iron absorption. It is recommended to drink it one hour after a meal.

2.Supplement in batches: Excessive iron intake in a single time may cause discomfort. It is more efficient to take it in multiple meals a day.

3.Special groups: Pregnant women and menstruating women need to increase their iron intake (more than 20mg per day).

4. Recommendations for recently hot-searched iron supplement recipes

1.Pork liver and wolfberry soup: Blanch pork liver slices and boil them with wolfberry and ginger slices to supplement iron and improve eyesight.

2.Spinach and Tomato Salad: Blanch spinach, mix with tomatoes, drizzle with olive oil and orange juice to promote iron absorption.

Summary: Animal foods are more efficient in supplementing iron. Vegetarians can choose plant foods with vitamin C. Make a reasonable mix according to your own needs, and consult your doctor for iron supplements when necessary.

(Note: Data source is "Chinese Food Composition Table" and WHO's latest dietary guidelines)