Stir-frying in an iron pot has long been considered a method of iron supplementation, but doctors have questioned it. How do we properly supplement iron? The doctor gave four options: brown sugar, red dates, spinach, and stir-frying in an iron pot.
The doctor pointed out that the iron supplement effect of iron stir-fry is not as good as everyone thinks. While stir-frying in a pan can increase the amount of iron in food, most people may overlook one key factor: the body's absorption rate.
This is mainly because the iron in the iron pot is not the heme iron that the body needs, but the non-heme iron. The absorption rate of non-heme iron in the human body is quite limited, less than 3%. Therefore, relying only on iron stir-frying to supplement iron is not effective.
So, how should we properly supplement iron? First, doctors emphasize the importance of food iron supplementation. We can supplement with iron by eating animal foods rich in heme iron or whole grains and legumes rich in non-heme iron.
Generally speaking, meat and legumes contain more iron, such as pork loin, chicken thighs, beef tenderloin, pork liver, duck blood and razor clams. Among them, razor clams contain as much as 336 mg of iron per 100 grams, which is 224 times that of pork loin, and is one of the best iron in our daily life**.
In addition to meat and legumes, doctors also recommend that we eat more foods rich in vitamin C to increase iron absorption. Vitamin C is a water-soluble vitamin that can help promote the solubility of iron in the intestines, thereby increasing the body's absorption of iron.
Some foods rich in vitamin C include citrus fruits, strawberries, tomatoes, peppers, etc. These foods are not only rich in vitamin C, but they are also excellent iron supplements.
In addition, the doctor reminds us that people with thalassemia need to pay special attention to their diet. People with thalassemia cannot absorb iron normally, so they need to avoid foods that are too high in iron, such as organ meats, seafood, dried legumes, dark green leafy vegetables, etc. The iron in these foods can pose a threat to their health.
Finally, the doctor reiterates that iron supplementation is a long-term process that requires perseverance. If we want to achieve the best effect of iron supplementation, in addition to choosing the right food, we also need to pay attention to the variety and balance of the diet.
In our daily diet, we can consume more fresh fruits and vegetables, while paying attention to reducing the intake of high-calorie, high-fat and high-sugar foods. Only then can we truly achieve healthy iron supplementation.