A bowl of pig liver soup may be rich in iron quality of more than 10 mg, but vegetarians do not eat meat, not to mention internal organs. How many data are there for vegetarians generally lack iron quality.

Xi Siyin, a nutritionist at the Tumor Center of Dalin, Chiayi Dalin, said that the iron quality contained in animal foods is "two-price iron", which is easier to absorb in humans, and the iron quality in plants is "three-price iron", which is difficult to absorb. Although the iron quality of every 100 grams of seaweed and hair salad is much higher than that of pig liver, even if you eat it in large quantities, you may not be able to obtain enough iron quality.

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The National Health Administration recommends that each adult male needs to take 10 mg of iron every day and female requires 15 mg. In the survey on changes in national nutrition and health status from 2010 to 2010, 77% to 96% of women under 45 had an average of 77% to 96% of their iron quality intakes (RDA), with the highest rate of intake in the age of 13 to 15, reaching 77%. Men only have 1 to 3 years old and 16 to 18 years old, with a slightly lower rate of iron quality intake.

Plant foods are mostly "three-price irons" and are not easily absorbed by the gastric tract.

Xi Siyin said that the iron quality in food can be divided into "blood-based iron" and "non-blood-based iron". Blood-based iron belongs to "two-price iron", and is mostly found in animal foods, such as beef, lamb, pork, internal organs, pig blood, etc., which are more easily absorbed by the human body's stomach, and the absorption rate can reach 25%. Non-blood-based iron belongs to "three-price iron", which is more difficult to absorb, and the absorption rate is less than 10%. The three-price iron is usually plant-based foods, such as deep green vegetables, fruits, etc.

According to research, only 5% to 10% of the iron extracted from food per person every day can be absorbed smoothly from the gastric tract. If most of the food consumed is plant-based food, the amount of iron extracted will be lower. Generally, all vegetarians are more likely to experience insufficient iron extraction and cause iron deficiency. In addition to vegetarians, women are more likely to have iron deficiency blood during the period; while those with poor kidney and stomach function are also candidates for iron deficiency blood because of their poor iron absorption capacity.

Long-term lack of iron body and body hypoxia may increase heart burden.

Iron quality plays a lot of roles in the human body and is one of the main components of the human body to make red blood cells. Iron quality is also present in hemoglobin and sarcoin. These two substances are responsible for the delivery of oxygen and carbon dioxide in the body. When iron quality is lacking, the human body is more prone to hypoxia, and hypoxia will also cause obstacles to human cells when supplying energy.

Therefore, when humans lack iron, they are more likely to experience symptoms such as fatigue, white complexion, palpitations, hair loss, easy to wheeze, headache, and loss of smell. If they are in short supply for a long time, it is easy to cause burden on the heart and are more likely to develop heart disease than ordinary people.

Although spinach is three-price iron, it contains vitamin C to help iron quality absorption.

Generally, people should increase the intake efficiency of iron. It is recommended to eat more foods rich in 200 grams of red meat, about 2.7 mg of iron, about 28 mg of pig blood, about 15.6 mg of duck blood, 3 mg of clams, etc.; for those who are vegetarian, it is recommended to eat more dark green vegetables and bean products. Raw spinach contains 2.7 mg of iron, but it is a three-price iron. However, spinach is rich in vitamin C, which can help iron absorption. Among the bean products, lentils have about 3 mg of iron for every 100 grams and 3.4 mg of tofu.

Xi Siyin said that if vegetarians want to increase the absorption rate of iron and take more plants rich in iron, they can also take vitamin C. For example, fruits rich in vitamin C, such as red heart bale. For every 100 grams of red heart bale, there are 193 mg of vitamin C. The fruits with high vitamin C content include bale, kale, kiwi, papaya, citrus, etc.

Drinke tea and coffee for more than half an hour after the meal to avoid affecting the absorption of iron.

It is recommended that when feeding high-iron food, do not drink tea and coffee at the same time. Tea leaves contain monochloric acid, which will affect the human body's efficiency in absorbing iron quality in the gastric tract. Especially, the three-price iron should be converted into two-price iron, and it is necessary to rely on the stimulation of gastric acid. In addition to tea and coffee, including alcohol and carbonated beverages, they all affect gastric acid secretion and inter-hinder iron absorption. It is best to drink tea, alcohol, etc. for more than half an hour to avoid affecting the absorption efficiency of the iron. {twenty one} {twenty two}

Responsible editor: Gu Zihuan