Red dates, iron pots, spinach, which one complements iron? Guess what you can't think of

Guide toiron deficiency has become the world's top three micronutrient deficiencies. About one in every two of our residents suffers from iron deficiency and one in four suffers from iron deficiency anemia. Iron deficiency easily causes fatigue, dizziness tinnitus, loss of appetite, stunting and other problems, so iron supplementation is also more and more attention by the Chinese people. Some people in order to make iron to eat a lot of red dates, spinach, some people in order to make iron for pot, these practices of iron supplement effect? It is necessary for you to know the truth about ironing!saying: "Three dragonflies a day, red face does not show old." "So, the widely circulated red dates to supplement the iron, in the end is not reliable?"First of all, the red dates are the product of the sun-dried, is a kind of dried fruit, waterless after the fruit products, not fruit. Although the iron content of red dates is the best in fruit, compared with the iron content of
22.6 mg
per 100 grams of pig liver, red dates do not have the advantage of iron supplementation. And as far as the absorption rate of iron is concerned, the iron in the red herring mainly exists in the form of tri-iron, which belongs to the category of non-hemoebin iron. Therefore, in the absorption and utilization of this link, the red "iron" fought a defeat. Fresh dates have the
Vitamin
C pill" title, because it is rich in fruit acid and vitamin
C
just can play a role in promoting iron reduction absorption. However, during the drying process, the red herring almost lost

C, and the absorption rate of iron was greatly reduced.people say, since the absorption utilization rate is low, then I will eat a little more, so that the iron absorption should be able to meet the standards? The average iron content per
100
grams of red dates is
2.3
mg, with the highest absorption rate of
10%
, assuming that adult women need
A
gram of iron per day to meet the iron requirements of
20
mg per day, then:
A/100

×
2.3
×
10% to 20
, the results of the calculation
A to 8695
g
x 8.695
kg ≈
8.7
kg the results indicate that you need to eat about
8.7
kg of red dates a day to ensure the daily demand for iron! This is also a theoretical calculation of the maximum absorption rate, the actual diet of dietary factors and individual physical conditions are not taken into account, if this part of the factors are also combined to calculate, the results will be even greater. The question is, in real life, do you eat so much red dates?spinach has a high iron content, is it iron-replenishing holy goods?Many people think that spinach contains a lot of iron, so eat spinach to make up blood, people with anemia also take spinach as a blood supplement, often eat, but spinach can really make up iron?image of a strong sailor eating spinach has had a profound impact on generations. Until now, spinach has been considered "iron-rich and iron-replenishing." But in fact, spinach contains iron, but not easy to be absorbed and used by the human body.have confirmed that spinach does not contain as much iron as originally found. In fact, leeks, pea seedlings and many other vegetables than spinach iron content is high, and pig liver is more than,
100g
pig liver iron
22.6mg
, is spinach iron content of nearly
8
times.said that the iron content of spinach may not be high, that is because iron is mainly in spinach root, when choosing vegetables to throw away the roots, that iron can be high up! In fact, spinach root does have higher iron content than spinach stems and leaves, spinach root contains about
1.7
times the iron content of spinach leaves, spinach stem
3.4
times, then spinach root is really the main factor affecting the effect of spinach iron supplementation?to
100g
, the average iron content of spinach in China is
2.9 mg
, this content is after the root, if not root, spinach iron content can be higher, we should be calculated according to the lower amount
2.9 mg
. The daily iron intake recommended by the Chinese Nutrition Society is
15mg
for adult men,
20mg
for adult women,
15 to 35mg
. Adult men who eat
517
grams of spinach a day can reach the recommended amount of
15
mg, but does this meet the body's need for iron? Unfortunately, the answer is no, because the body's absorption and use of iron does not depend on the amount of iron in food, but on the form of iron. As long as it dissolves iron in the intestines, it can be absorbed and used by the human body.Although spinach contains a lot of iron, but spinach also contains a substance called grass acid, it is easy to form precipitation with iron, so that iron can not dissolve in the intestines of the human body to use, so eating spinach not only does not make iron, but also affects the body's absorption and utilization of iron.Iron pot stir-fry, no longer have to worry about iron shortage many people have heard of iron pot stir-fry can make iron, specially changed the pot at home to iron pot, so can really make iron? How effective is the iron supplement?iron is a mineral essential to our human body, and its main function is to synthesize ferroglobin. But iron is also divided into many kinds, iron cookware in the atomic state of the "monoloic iron", even if a very small part of the process of cooking iron penetrates into food to form inoromic iron, it is difficult to be absorbed by the human body, about
3%
or less. Because the iron can be absorbed by the human body, is the ion state of the "two-price iron", also known as hemolyte iron. Coupled with the human body's absorption of iron and differences, so really through the iron pot stir-fry to supplement the iron people, very few. In the age of material deprivation, iron in iron deficiency, iron pot dissolved iron can help prevent anemia. But in today's materially rich world, eating half a kilo of animal liver gets far more iron than cooking in an iron pan. In addition, cooking in an iron pot increases the loss of antioxidants. It is unrealistic to expect the iron pot to reverse iron deficiency anemia or to solve any problems.how should we make up the iron?Vegetables, beans, cereals, seaweed, eggs, cheese, shellfish iron are not easy to absorb non-hemohemoth iron, such foods with vitamin
C
-rich food, can help to some extent to absorb iron. But compared with vegetables, iron in red meat is easily absorbed by the body because it is rich in hemolyte iron. It is characterized by high iron content and high absorption rate, which is a good source of iron in the diet. Hemolybin iron is not affected by interference factors in the intestines, so the absorption rate is relatively high, about
20% to 25%
, is
5
times wheat, rice more than
20
times, so rather than hoping to replenish iron through iron pot, it is better to consume the appropriate amount of these meats.