What should a 14-year-old child eat to quickly replenish their iron deficiency

Iron deficiency in 14-year-old adolescents can be rapidly improved through animal liver, red meat, dark vegetables, vitamin C combination, and iron supplementation. The main ways to supplement iron include heme iron intake, plant-based iron absorption promotion, nutritional supplement intervention, dietary structure adjustment, and regular monitoring.

1. Animal liver:

Pig liver, chicken liver and other animal organs are rich in heme iron, with an absorption rate of 15% -35%. Consuming 2-3 times a week can effectively increase iron reserves. It is suggested to adopt digestible methods such as Quick-fried liver and pig liver Congee, and match with vegetables with high vitamin C content such as colored peppers to further improve the iron absorption efficiency. Pay attention to selecting quarantine qualified products and thoroughly cooking them to avoid the risk of parasites.

2. Red meat intake:

Beef, lamb, and other red meat contain 2-3 milligrams of iron per 100 grams, and their bioavailability of heme iron is significantly higher than that of plant-based iron sources. It is recommended to choose low-fat parts such as pork loin and leg meat, and use stewing to preserve nutrients. Adolescent boys should control their daily intake of red meat at 100-150 grams, while girls should consume 80-120 grams. Excessive intake may increase metabolic burden. 3. Dark vegetables: Although spinach, amaranth, and other dark vegetables contain non heme iron, their absorption rate can be increased to 5% -10% when combined with vitamin C. It is recommended to blanch and then stir fry cold or over high heat to avoid oxalic acid affecting iron absorption. Fungi and algae such as black fungus and laver have high iron content, which can be used to make home style dishes such as fried meat with black fungus and Egg&vegetable soup with laver.

4. Vitamin C combination:

Foods rich in vitamin C, such as citrus fruits and fresh dates, can increase iron absorption by 2-3 times. It is recommended to consume 200 milligrams of vitamin C within 1 hour after consuming high iron foods, which is about 2 times the content of kiwifruit. Fresh squeezed orange juice paired with whole wheat bread can be used as a high-quality breakfast combination to avoid affecting iron absorption when taken with milk.

5. Iron supplementation: When diagnosed with iron deficiency anemia, doctors may recommend taking iron supplements such as ferrous succinate and polysaccharide iron complexes. During medication, serum ferritin levels should be monitored to avoid excessive iron intake. Iron supplements should be taken between meals, with an interval of at least 2 hours between calcium tablets and antacids. Black stool may occur after taking them, which is a normal phenomenon.

To supplement iron during adolescence, it is necessary to establish a long-term dietary plan, ensuring a basic combination of 50-75 grams of lean meat, 1 egg, and 200 grams of green leafy vegetables per day. Avoid strong tea, coffee, and other beverages containing polyphenols that interfere with iron absorption. It is best to drink them one hour after meals. Regular blood routine tests should be conducted, and even after hemoglobin is normal, iron supplementation should continue for 3-6 months to replenish stored iron. Timely supplement with iron containing electrolyte drinks after exercise, and girls can increase their intake of red meat appropriately during menstruation. If there are persistent symptoms such as fatigue and decreased attention, it is necessary to investigate whether there are potential problems such as chronic blood loss or absorption disorders.