everyone knows that iron is involved in the formation and maturation of red blood cells, mainly exists in hemoglobin, and plays an important physiological function. However, the lack of nutrient iron is still a common problem in China’s urban and rural residents. First of all, it is determined by the physiological characteristics: adolescent girls grow vigorously, the body needs a large amount of iron, coupled with menstruation, easy to occur iron deficiency anemia. Pregnant and lactating women to supply fetal or infant nutrients, iron requirements are also greatly increased; elderly women gastrointestinal absorption function decreased, hematopoietic function weakened, also can lead to anemia. Secondly, the diet of urban and rural residents in China is still dominated by plant food, supplemented by animal food.
adult female residents in China need 20 mg of iron a day for 18-50 years old, and 15 mg daily for those over 50 years old. The more iron is, the better. Excessive intake can lead to acute poisoning. The main manifestations are upper abdominal discomfort, abdominal pain, nausea, vomiting, diarrhea and other gastrointestinal bleeding symptoms, severe cases can appear acute intestinal necrosis or even shock, death. Chronic poisoning is mainly organ fibrosis, liver and spleen have a lot of iron deposition, can be manifested as cirrhosis, osteoporosis and so on. So don’t exceed 50 mg per day.
it is necessary for us to understand the iron in our body and food. There are two forms of iron in human body, one is “functional iron”, mainly in the form of hemoglobin, myoglobin and iron containing enzymes; the other is “stored iron”, such as ferritin, hemosiderin, etc., stored in the liver and bone marrow. All forms of iron in the body bind to proteins. Iron in
foods can also be divided into two forms: heme iron and non heme iron. The absorption and utilization rate of heme iron in meat is as high as 15% – 20%, while that of plant non heme iron is less than 5%. Therefore, we all know that the main sources of iron are animal blood, liver and red meat. Iron in these foods mainly exists in the form of heme iron, which is easy to be absorbed and used by human body. Green leaf vegetables and other dark vegetables also contain rich iron, but the absorption is poor. Have you done this before? For example:
1. Spinach is used to supplement iron.
the older generation all like to use spinach to supplement iron. However, it can be seen from the Chinese food composition table that every 100g spinach contains 2.9mg iron. The iron in spinach belongs to non heme iron, which is difficult to be absorbed, and is also affected by oxalic acid. Because spinach itself contains a lot of oxalic acid, every 100g spinach contains 606mg oxalic acid, and oxalic acid inhibits the absorption of iron, resulting in the absorption rate of spinach iron is only 1.3%, so eating spinach is not enough iron. Although the content of oxalic acid in spinach decreased after boiling, the content was still high. It not only interferes with the absorption of iron in spinach, but also interferes with the absorption of non heme iron in other foods. So when it comes to iron, spinach is not a good choice. However, it is still a nutritious food, containing a variety of vitamins and minerals, especially VA, VC, VE, folic acid, VK, magnesium content is relatively high, and rich in lutein and flavonoids, is worth recommending food, but not a good choice for iron supplement.
2, the network now fried “cherry” said cherry is high iron fruit, prevention of anemia, anemia, cherry blood is good.
network is described as follows: “cherry is rich in iron, is an excellent fruit for women to supplement iron”, “Cherry has been called” beauty fruit “since ancient times, it can” moisturize the skin “,” make people good color, beautiful appearance “,” eat often can make skin more smooth and moist “,” Cherry contains extremely rich iron, the iron content of every hundred grams of flesh is the same weight The amount of strawberry is 6 times, jujube is 10 times, hawthorn is 13 times, and apple is 20 times, ranking first among all kinds of fruits.
people who have studied nutrition or have some nutrition knowledge will not think so, because we have rigorous scientific data. By consulting the Chinese food composition table, we can see:
according to these data, what is said on the Internet is groundless. We should believe in scientific data and not be confused by some conceptual discourse.
can be clearly seen from the table: every 100g cherry contains 0.4mg iron, strawberry 1.8mg, jujube (dry) 2.3mg, hawthorn 0.9mg, apple is 0.6mg, so the network of those data will be broken. Therefore, we must have a pair of eyes to distinguish right from wrong. Learn to question, learn to think, so that we can correctly judge.