At present, many women suffer from anemia, especially vegetarians. Although many iron-rich plant foods are eaten, symptoms of anemia still occur. What is the reason? Let us discuss it well.
What are the two types of iron?
There are two types of iron in food, one is heme iron, which exists in animal foods; the other is non-heme iron, which can be found in plant foods.
Which type of iron absorption rate is better?
In general, the absorption of heme iron is 23 to 25%, while the absorptivity of non-heme iron is less, less than 10%.
How to determine which foods are rich in iron?
The deeper the color of animal foods, the higher the iron content. For example, cows and pork, commonly known as red meat, contain more iron than chickens and fish in white meat. In plant foods, dark green vegetables contain iron. More than light green vegetables.
How to eat can really absorb iron?
In general, people think that raisins are rich in iron, which is an anti-anemia drug. In fact, this is not the case. Comparing the same 100 grams of food, the liver contains 11 milligrams of iron, while the raisins only contain 0.5 milligrams, and the raisins are non-heme iron and have a poor absorption rate, so they eat a large bag of raisins. Absorption is still limited.
Plant foods are rich in iron with seaweed, seaweed, and black sesame, while animal foods include clams, pork liver, and meat. In general, the actual absorption of iron needed by the human body is still dominated by animal food. Even if the plant food contains more iron, the absorption rate is not good, and it can only be used as a supplementary food.
How do vegetarians supplement iron?
Women need a lot of iron during adolescence, pregnancy and childbirth, but because vegetarians only eat plant-based foods, and these foods have poor iron absorption, consider adding extra iron salts to avoid anemia.
What are the two types of iron?
There are two types of iron in food, one is heme iron, which exists in animal foods; the other is non-heme iron, which can be found in plant foods.
Which type of iron absorption rate is better?
In general, the absorption of heme iron is 23 to 25%, while the absorptivity of non-heme iron is less, less than 10%.
How to determine which foods are rich in iron?
The deeper the color of animal foods, the higher the iron content. For example, cows and pork, commonly known as red meat, contain more iron than chickens and fish in white meat. In plant foods, dark green vegetables contain iron. More than light green vegetables.
How to eat can really absorb iron?
In general, people think that raisins are rich in iron, which is an anti-anemia drug. In fact, this is not the case. Comparing the same 100 grams of food, the liver contains 11 milligrams of iron, while the raisins only contain 0.5 milligrams, and the raisins are non-heme iron and have a poor absorption rate, so they eat a large bag of raisins. Absorption is still limited.
Plant foods are rich in iron with seaweed, seaweed, and black sesame, while animal foods include clams, pork liver, and meat. In general, the actual absorption of iron needed by the human body is still dominated by animal food. Even if the plant food contains more iron, the absorption rate is not good, and it can only be used as a supplementary food.
How do vegetarians supplement iron?
Women need a lot of iron during adolescence, pregnancy and childbirth, but because vegetarians only eat plant-based foods, and these foods have poor iron absorption, consider adding extra iron salts to avoid anemia.
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