Rich iron -rich foods are not just red meat!

Source: Beijing Youth Daily

Functional iron in the human body includes hemoglobin iron, muscle red protein iron, hemoglane, auxiliary factor and transport iron. There are two basic forms of storage iron in the human body, which are iron protein and hemorrillin, mainly in the liver, mesh endothelial cells and bone marrow.

What are the common high -content foods in life?

Iron exists widely in various foods, but the distribution is not balanced and the absorption rate varies greatly. The iron in the food is divided into two types: heme iron and non-heme iron. The biological utilization rate of heme iron is high, and the effective absorption rate is close to 40%. The effective absorption rate of not heme iron is only 5%-10%.

Animal foods such as animal liver and blood, red meat (beef, pork, mutton), fish and shrimp and shellfish are the most abundant, and they are heme iron with high absorption rate. Essence

Soy, black fungus, sesame sauce, and dried fruits are also rich in iron content, but the iron is non -heme iron with a lower absorption rate. Vegetables and milk and dairy products have low iron content and low biological utilization, such as grains, spinach, lentils, peas, etc.

Iron has three important physiological functions

1. Iron is hemoglobin and myoglobin, cytochrome A, and the main components of some respiratory enzymes, participating in the transfer, exchange and tissue respiratory process of oxygen and carbon dioxide in the body.

2. Maintain normal hematopoietic function. The formation of iron is related to the formation of red blood cells. Red blood cells contain about two -thirds of the total iron. Iron deficiency affects the synthesis of hemoglobin.

3. There are many important functions of iron, such as catalytic β-carotene converted into vitamin A, participating in the synthesis of purine and collagen, the production of antibodies, lipids from the blood, and the detoxification of drugs in the liver.

The iron content in normal human body is 30-40 mg of weight per kilogram, and about two-thirds of them are functional iron, and the rest exist in storage iron. Generally, women's storage content is 0.3-1.0 grams, and men are 0.5-1.5 grams.

There is a trick for scientific arrangements for three meals

1. 50-100 grams of red meat, 25-50 grams of animal blood or liver once a week;

2. At the same time, you should consume vegetables and fruits rich in vitamin C.

3. Avoid eating at the same time as tea, coffee, milk, calcium tablets, etc., so as not to affect the absorption of iron.

4. You can eat some food that strengthens iron, such as strengthening iron powder, rice noodles, soy milk, etc. (Edit Li Chuang)

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