Many people think that it is a cold winter, so the face will be poor, emotions will be low ... Do not push all the responsibility to the weather, it may be because your body should iron. Because every minute of normal metabolism will cause the loss of iron, and we have to do to prevent excessive loss, use enough iron to create a natural redness without blush. So how to make iron? What about iron supplements? Let's take a look with Xiao Bian below.
How do you supplement iron?
â– Eat more red meat, lean meat:
Liver, pig, beef, clams, pig or duck blood are all good sources of iron, and they are rich in protein that helps iron absorption. The more red the color is, the higher the iron content is.
â– Eat more high-iron vegetables and beans:
Cereal breakfast foods, peanuts, red beans, peas, soybeans and other beans, as well as dark vegetables such as red leeks and potato leaves, not only contain high amounts of iron, but also contain folic acid that helps to make red blood cells. These foods can be cooked with lean meat. Increase iron absorption.
â– Vitamin C can promote iron absorption:
Vitamin C can promote the body's absorption of iron in plant foods. Therefore, vegetarians can eat more foods containing iron and vitamin C. Like melon seeds, black sesame seeds, nuts, seaweed, strawberries, etc., or with a glass of orange juice at meals, will be able to double the body's absorption of iron.
â– Be careful with the effects of calcium:
Calcium and phosphate in milk or cheese can prevent the absorption of iron. If you want to take more calcium and iron, it's best to stagger. For example, breakfast or snack time to drink milk to add calcium, lunch and dinner to ingest high-speed iron foods.
â– The cooking method is also crucial:
è¤ç´ , fruits and vegetables collocation
For the balanced nutrition of food, it is indispensable to increase the absorption rate of iron in plant foods. Fresh fruits and vegetables contain a lot of vitamin C, which can also help increase the absorption of iron. Such as: black fungus fried minced meat, can increase the black fungus iron absorption rate; if the pig's blood and sour vinegar made of sour soup, which can also improve the absorption of iron.
Cooking food with wok and shovel
To supplement the iron, you may wish to use a wok and shovel to cook. This will increase the iron intake and absorption rate. When cooking with a wok, some vinegar can be properly added to produce new substances that can help promote iron absorption.
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