What is the best food to supplement iron deficiency anemia

Patients with iron deficiency anemia should prioritize choosing animal based foods with high heme iron content, mainly including red meat, animal liver, blood products, seafood, shellfish, and poultry. Plant based iron supplements need to be combined with vitamin C to promote absorption, commonly including black fungus, spinach, sesame, etc.

1. Red meat:

Beef, lamb and other red meat contain high-quality heme iron, with an absorption rate of up to 15% -35%. Every 100 grams of beef hind leg meat contains 3.2 milligrams of iron. It is recommended to consume lean meat 3-4 times a week, with a single consumption limit of 100-150 grams. Avoid high-temperature frying during cooking, and use stewing to reduce iron loss.

2. Animal liver:

Pig liver contains 22.6 milligrams of iron per 100 grams and is rich in vitamin B12 and folate. It is recommended to take it 2-3 times a month, about 50g each time. It can be made into liver paste or Quick-fried liver. People with high cholesterol should control their intake frequency and stir fry vegetables rich in vitamin C, such as green peppers, to increase iron absorption.

3. Blood products:

Duck blood, pig blood and other animal blood products contain more than 30 milligrams of iron per 100 grams, and have a higher absorption rate than plant-based iron sources. It can be used to make blood tofu soup or hairy blood, preferably twice a week. When purchasing, choose products from legitimate channels and thoroughly heat them to a center temperature of 75 ℃ or above during cooking. 4. Seafood and shellfish: Oysters, clams, and other shellfish have an iron content of 5-7 milligrams per 100 grams and are also rich in zinc. Steaming or boiling soup can maximize the retention of nutrients, and it is recommended to consume 200-300 grams per week. People who are allergic to seafood can use substitutes such as razor clams and mussels, and pairing them with lemon juice for better results.

5. Plant based foods:

Dried black fungus contains 97.4 milligrams of iron per 100 grams, and should be soaked in advance and then cold mixed or stir fried. Spinach contains oxalic acid, which can affect iron absorption. It is recommended to blanch it and eat it with tomatoes. 1-2 tablespoons of sesame paste per day, paired with citrus fruits, can increase non heme iron absorption by 3-6 times.

It is important to avoid consuming iron supplements with calcium supplements, strong tea, and coffee, as these substances can inhibit iron absorption. It is recommended to drink tea every 2 hours after meals. Daily intake of high vitamin C fruits such as kiwifruit and fresh dates can be increased, and cooking in cast iron pots can also increase the iron content of food. Patients with severe anemia need to cooperate with iron treatment under the guidance of a doctor, and undergo regular blood routine checks to monitor changes in hemoglobin levels. Long term vegetarians should pay special attention to the combination of legumes, nuts, and vitamin C intake, and seek nutritional advice if necessary.