Grapes and cherries are not high in iron! Dietitian Reveals Real "Iron-supplementing" Foods What are the symptoms of iron deficiency?

Many women often suffer from iron deficiency. Some female friends also eat iron-supplementing foods during their menstrual period, such as cherries, raisins, red dates, etc. However, nutritionists pointed out that cherries and grapes are actually not high in iron. Instead, dark green vegetables and unrefined grains are rich in iron.

Nutritionist Chen Yiting explained that iron is an important substance that mainly carries oxygen in heme, and carries oxygen to the whole body with the blood to provide cells with an important substance. Iron is also involved in the synthesis of neurotransmitters and the immune system. Lack of iron in the body may cause fatigue, poor complexion, dizziness, hair loss, rapid heartbeat, etc., and even lead to decreased immune function.

In addition, some vegetarians will supplement iron through foods such as cherries, raisins, red dates, etc. Chen Yiting said that the iron content of cherries and grapes is not high, but dark green vegetables and unrefined grains , Beans are richer in iron than fruits.

Chen Yiting also listed the following vegetables and fruits, iron content comparison per 100g:

1. Red Amaranth 8.5mg/100g

2. Red beans 7.1mg/100g

3. Black Bean 6.2mg/100g

4. Red phoenix 6.0mg/100g

5. Wheat germ 6.0mg/100g

6. Fig 4.5mg/100g

7. Black Dates 2.4mg/100g

8. Jujube 1.7mg/100g

9. Raisins 1.5mg/100g

10.Cherry 0.2mg/100g

11. Grape 0.2mg/100g

According to the National Health Administration's dietary nutrient reference intake, the recommended daily iron intake is 10mg for adult men and 15mg for adult women. If you want to supplement iron, Chen Yiting shares 3 tips:

❶Animal food (blood matrix iron): It can be ingested from pig blood, duck blood, pig liver, clams, oysters, beef, pork, mutton, etc.