Animal food: animal liver, kidney, tongue, duck gizzard, squid, jellyfish, shrimp skin, lean meat, chicken, eggs, etc.

2. Plant food: cherry, peach, pineapple, fungus, kelp, soybean, sesame, kelp, fungus, spinach, laver, Nostoc flagelliforme, mushroom, soybean, black bean, yuba, fermented bean curd, celery, shepherd's purse, jujube, sunflower seed, walnut kernel, etc.

Factors interfering with iron absorption

1. Bioavailability of dietary iron. The absorption of heme iron and non-heme iron in diet is different. Non-heme iron is basically composed of iron salts. It mainly exists in cereals, beans, fruits, vegetables and eggs, milk and dairy products. These foods account for more than 85% of the total dietary iron, but the absorption rate is only 1%-2%, or even lower. Heme iron mainly comes from meat, fish and poultry food. These foods only account for a small part of heme iron, but the absorption rate is about 20%-30%.

2. Personal physical condition and age. Iron salt ingested by healthy people will be dissolved by gastric acid, reduced to Fe2+ and absorbed in the duodenum. Some people with gastric acid deficiency or stomach surgery will reduce the solubility of trivalent iron and affect the absorption of iron.

3. Insufficient food intake. For example, a vegetarian who is mainly cereal suffers from iron deficiency anemia due to insufficient intake of animal food.

Increase the absorption rate of iron

1. People with digestive diseases need to go to the hospital for examination. Adjust according to the doctor's plan.

2. The liver and blood of animals have high iron content and high absorption rate, and they can be properly ingested 1-2 times a month. While ingesting animal viscera, reduce the intake of animal meat food. Avoid excessive intake.

3. Vitamin C can promote the absorption of iron. Therefore, eat enough vegetables and fruits every day to ensure the supply of vitamin C.

4. For infants with iron deficiency, breastfeeding should be adopted. If only artificial feeding can be carried out, iron fortified milk powder and formula food should be used. Babies over 6 months old can add meat, fish, poultry and fresh fruits and vegetables to ensure iron intake and absorption.

5. Because the iron absorption rate in the diet composed of whole grains and beans is low, a small amount of meat (lean meat, fish or poultry) or foods rich in vitamin C can improve the iron absorption rate.

6. Drink less coffee and tea. According to research, tea and coffee contain tannins. Tea will reduce iron absorption by 60% and coffee by 40%. Tea and coffee should be limited every day. One or two glasses a day. Put it between meals.

7. Excessive intake of calcium and zinc can also lead to iron deficiency and affect iron absorption.