One in six people in Taiwan is iron deficient! The food with the highest iron content is "it": 6 times more than beef
1 in 6 people in Taiwan is iron deficient? “This food” has 6 times more iron than beef
Did you know that 1 in 6 people in Taiwan is iron deficient? What are the best foods to eat to supplement iron? In addition to vegetarians who are prone to iron deficiency, pregnant women also need to start taking iron supplements in the later stages of pregnancy?
First, let’s look at the recommended daily iron intake: 10 mg for adult men, 15 mg for adult women, and the upper limit for adolescents and adults over 13 years old is 40 mg. As for pregnant women from the third trimester to lactation, the recommended amount of iron is three times the usual amount, and the daily recommended amount is increased from 15 mg to 45 mg. However, this intake is difficult to supplement from the diet, so appropriate supplements can be taken Supplement iron with iron supplements or supplements.
Let’s first look at the iron-containing foods in food:
Pork liver: 17mg/100g
Red beans: 3.1mg/100g
Stone fruit: 3mg/100g
Beef: 2.8mg/100g
Egg: 1.9mg/100g
Spinach: 1.6mg/100g
Fruits high in iron include:
Dragon fruit (red meat): 1.56mg/200g (half a piece)
Passion fruit: 0.89mg/140g (2 pieces)
Dragon fruit (white flesh): 0.98mg/200g (half a piece)
4 things to help complete iron absorption! Nutritionists urge: Don’t drink too much tea and coffee
Here we also teach you some tips on iron-supplementing diet! Taking vitamin C with your diet can increase the absorption rate of iron. Vitamin C can convert “trivalent iron” into “divalent iron” and increase the absorption rate of non-blood matrix iron. It is recommended to combine it with fruits and vegetables such as tomatoes, kiwis, and cauliflower to help complete the absorption of iron.
In addition, the public is also reminded to supplement functional foods to increase iron intake, such as iron-fortified milk and iron-containing nutritional supplements. And avoid drinking tea and coffee with meals. Tea and coffee contain tannic acid, which combines with the iron in food and will reduce the iron absorption rate.
Many people are also prone to dietary myths. They believe that eating high-calcium health foods together with iron-rich foods can increase the complete intake of nutrients. In fact, high-calcium supplements should be avoided with meals because calcium and iron have the same absorption channels in the digestive tract. High-dose calcium supplements will antagonize iron and affect iron absorption. Therefore, calcium tablets are usually taken before going to bed or getting up for better absorption.
In general, individuals should supplement iron according to their needs, just enough. Excessive iron can easily damage gastrointestinal function and cause nausea, vomiting or diarrhea. Excessive iron will also be deposited in the liver, pancreas, skin, etc., darkening the skin color and increasing the risk of cirrhosis, diabetes and other diseases. People need to pay special attention to this.
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