Which vegetables and fruits are high in iron?

Iron supplementation is undoubtedly one of the important parts of blood supplementation for patients with iron deficiency anemia. Not only meat products are rich in iron, but many fresh vegetables and fruits are also rich in iron. However, the iron content in various ingredients is not certain, which requires your experience. Generally speaking, the iron content and iron absorption rate in animal foods are higher than those in plant foods. This is also the main reason for the high incidence of anemia in poor areas that mainly feed on grains or among vegetarians.

Although the iron content in green leafy vegetables and fruits is lower than that in animal foods, they are rich in vitamin C and organic acids, which can promote the absorption of iron. Fresh celery, rapeseed, tomatoes, citrus, apricots, red dates, bayberry, sea buckthorn and other vegetables and fruits are high in vitamin C and iron.

So, when buying vegetables and fruits, how do you tell which ones are richer in iron and which ones are lacking in iron?

Iron-deficient leaves have yellowish color between the veins instead of green. Some are even white. When the iron deficiency is severe, the leaf edges will burn, but the veins will still maintain a good green color. Iron deficiency in leafy vegetables can directly affect the iron content of the food, while iron deficiency in fruit vegetables and fruit trees will not only show symptoms of iron deficiency in the leaves, but also affect the edible quality of their fruits.

When citrus fruits are iron deficient, their fruits become smaller and harder, their color is dull, they lack juice, and their taste is sour. When bayberry is iron deficient, its fruits become small and light in color, their red pigment cannot fully develop, and they are not sweet. Therefore, when you buy fruits and vegetables, you must pay attention to iron deficiency to ensure that the food contains enough iron and tastes good.

However, cottony acid in tea and vegetables, and oxalic acid in spinach can reduce the body's absorption of iron. Therefore, it is recommended that everyone pay attention to the combination of meat and vegetables, mixed meals, and iron-fortified foods in the dietary structure to ensure adequate iron intake in order to effectively prevent and treat anemia.

So if you want to supplement the iron in your body, you can eat more of the above vegetables and meats, but you cannot think of replenishing the trace elements in the body. The best state of the body is to maintain balance. It is best not to take a lot of vitamin tablets at ordinary times, as this will lead to overnutrition and will be counterproductive.