Eat more foods rich in iron
Such as animal organs like liver, kidney, blood, heart, and tripe, which are particularly rich in iron and have a high absorption rate. Second are lean meats, egg yolks, and river and sea products, such as fish roe and shrimp. How to choose iron-rich foods?
Among plant-based foods, seaweed, kelp, soybeans, black beans, tofu, red dates, and black fungus are high in iron, but their absorption rate is not as high as the animal-based foods mentioned above.
For plant-based foods, consuming them together with meat or vegetables and fruits rich in vitamin C can significantly promote iron absorption.
Eat more foods rich in high-quality protein
Such as lean meat and eggs, which can promote iron absorption.
Appropriately eat some vegetables and fruits rich in vitamin C
Such as chives, celery leaves, citrus fruits, kiwis, tomatoes, jujubes, and various other fresh vegetables. Vitamin C can greatly promote iron absorption.
Consume "iron"-fortified foods
Such as "iron"-fortified soy sauce, "iron"-fortified soy milk, milk powder, rice noodles, etc.
These foods will have a note on their nutrition label or packaging, so you should pay attention to selecting them carefully.
Points to note in cooking methods
Combining meat with vegetables and fruits
Can increase the absorption rate of iron from plant-based foods. Moreover, fresh fruits and vegetables contain a large amount of vitamin C, which can also increase iron absorption.
For example, stir-frying black fungus with minced meat can increase the absorption rate of iron from the black fungus; making a sour soup by adding vinegar to pig blood and tofu increases the iron absorption rate of the tofu from both the blood and the vinegar.
Cooking with iron pots and woks
Can cause detached iron molecules to combine with food, increasing iron intake and absorption rate. When stir-frying in an iron wok, you can add some vinegar appropriately to convert the iron into ferrous iron, promoting its absorption and utilization.