What foods are high in iron? Animal liver, fungus and mushrooms

In fact, there are very few foods that do not contain iron, but their iron content is not necessarily high. Don’t think that iron is just metal and that eating it is not good for your body. In fact, iron is very important for our health, especially the growth and development of children and pregnant women and fetuses. If you are iron deficient, let’s take a look at foods high in iron.

Liver is rich in various nutrients and is the first choice food for preventing iron deficiency anemia. Every 100 grams of pork liver contains 25 mg of iron, and is also easily absorbed by the human body. The liver can be processed into various forms of children's food, such as liver puree, which is easy for babies to eat.

2. Various lean meats

Although the iron content in lean meat is not very high, the utilization rate of iron is similar to that of pork liver. It is also easy to purchase and process, and children also like it.

3. Egg yolk

Every 100 grams of egg yolk contains 7 mg of iron. Although the iron absorption rate is only 3%, eggs are easy to obtain, easy to eat and store, and are rich in other nutrients. Therefore, it is still a good supplementary food for infants and young children to supplement iron.

4. Animal blood

The iron content in animal blood such as pig blood, chicken blood, and duck blood is high, and the utilization rate is about 12%. If you feed your child animal blood 1-2 times a week, it will be very helpful in preventing iron deficiency anemia.

5.Soybean and its products

Many nutritionists have mentioned the importance and status of soybeans in the nutrition of the Chinese people and children. Every 100 grams of soybeans and soybean powder contains 11 mg of iron, and the human body's absorption rate is 7%, which is much higher than the iron absorption rate in rice and noodles.

6. Tahini

Sesame paste is rich in various nutrients and is an excellent nutritional food for infants and young children. Every 100 grams of sesame paste contains 58 mg of iron and is also rich in calcium. Phosphorus, protein and fat are added to a variety of infant foods and are very popular among children.

7. Green Belt Vegetables

Although the absorption rate of iron in plant foods is not high, children eat them every day, so vegetables are also a good source of iron.

8. Fungus and Mushrooms

The iron content is very high, especially fungus, which contains 185 mg of iron per 100 grams. Since ancient times, people have regarded it as a good blood tonic. In addition, aquatic products such as kelp and seaweed are also good foods for preventing and treating iron deficiency anemia in children.

Other foods high in iron include sesame 50 mg, mustard greens 12 mg, celery 8.5 mg, seaweed 33.2 mg, fungus 185 mg, kelp 150 mg, rice 6.7 mg, etc. They should be mixed and consumed according to different diets and conditions. It has been proven that vitamin C, meat, fructose, amino acids, and fat can increase the absorption of iron, while tea, coffee, milk, eggs, plant acid, wheat bran, etc. can inhibit the absorption of iron. Therefore, diet should pay attention to the reasonable combination of food to increase the absorption of iron.