Which vegetables contain high iron content

When it comes to food culture, nowadays it is not just about how to eat, but also about what to eat. Many foods contain different elements. We need to choose food based on what the body currently needs, rather than according to our own taste. While ensuring that the food is delicious, we must also ensure that it is helpful to the body. Which vegetables are high in iron? We need to understand.

Food Culture

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Foods with high iron content: Pork liver: 25, pig blood: 15, sesame paste: 58, black fungus: 185, longan: 44, white fungus: 30.4, kelp: 15, shrimp: 69.8, jellyfish: 9.5, soybean: 11, black bean: 10.5, dried tofu: 7.9, chicken liver: 8.2, chicken gizzard: 6.6, celery stem: 8.5, rapeseed: 7, radish greens: 5.1, cherry: 5.9, dried peach: 7.6, pine nuts: 6.6, fried watermelon seeds: 8.3, glutinous rice: 6.7, egg yolk: 7, standard flour: 4.2, sorghum: 5, amaranth: 4.2, Chinese mustard: 3.2, coriander: 2.9, spinach: 2.5, water spinach: 2.3, leek: 1.6

Animal liver: Liver is rich in various nutrients and is the first choice food for preventing iron deficiency anemia. Every 100 grams of pork liver contains 25 mg of iron, and is also easily absorbed by the human body. The liver can be processed into various forms of children's food, such as liver puree, which is easy for babies to eat.

Various lean meats: Although the iron content in lean meat is not very high, the utilization rate of iron is similar to that of pork liver. It is also easy to purchase and process, and children also like it.

Egg yolk: Every 100 grams of egg yolk contains 7 mg of iron. Although the iron absorption rate is only 3%, egg raw materials are easy to obtain, easy to eat and store, and are rich in other nutrients. Therefore, it is still a good supplementary food for infants and young children to supplement iron.

Animal blood: The utilization rate of iron in animal blood such as pig blood, chicken blood, duck blood, etc. is 12%. If attention is paid to cleanliness and hygiene, it can be processed into blood tofu and supplied to collective care. This is a cheap and convenient food for preventing iron deficiency anemia in children.

Soybeans and their products: Many nutritionists have mentioned the importance and status of soybeans in the nutrition of the Chinese people and children. Every 100 grams of soybeans and soybean powder contains 11 mg of iron, and the human body's absorption rate is 7%, which is much higher than the iron absorption rate in rice and noodles.

Sesame paste: Sesame paste is rich in various nutrients and is an excellent nutritional food for infants and young children. Every 100 grams of sesame paste contains 58 mg of iron and is also rich in calcium. Phosphorus, protein and fat are added to a variety of infant foods and are very popular among children.

Green vegetables: Although the absorption rate of iron in plant foods is not high, children eat them every day, so vegetables are also a source of iron supplement.

Fungus and mushrooms: The iron content is very high, especially fungus, which contains 185 mg of iron per 100 grams. Since ancient times, people have regarded it as a good blood tonic. In addition, aquatic products such as kelp and seaweed are also good foods for preventing and treating iron deficiency anemia in children.

In addition, some foods contain higher iron, such as sesame 50 mg, mustard greens 12 mg, celery 8.5 mg, seaweed 33.2 mg, fungus 185 mg, kelp 150 mg, rice 6.7 mg, etc. They should be mixed and consumed according to different diets and conditions.

A healthy and scientific diet should be balanced. Don’t over-supplement one kind while neglecting others. Therefore, people should not be picky about food. If they don’t like something, it’s better to eat less. This is the only way to ensure the balance of various trace elements in the human body.