植物中的铁不容易被吸收（转贴）

Iron-Rich Foods

 Very good sources of heme iron, with 3.5 milligrams or more per serving, include:

• 3 ounces of beef or chicken liver


• 3 ounces of clams, mollusks, or mussels


• 3 ounces of oysters

Good sources of heme iron, with 2.1 milligrams or more per serving, include:

• 3 ounces of cooked beef


• 3 ounces of canned sardines, canned in oil


• 3 ounces of cooked turkey

Other sources of heme iron, with 0.7 milligrams or more per serving, include:

• 3 ounces of chicken


• 3 ounces of halibut, haddock, perch, salmon, or tuna


• 3 ounces of ham


• 3 ounces of veal

Iron in plant foods such as lentils, beans, and spinach is nonheme iron. This is the form of iron added to iron-enriched and iron-fortified foods. Our bodies are less efficient at absorbing nonheme iron, but most dietary iron is nonheme iron.

Very good sources of nonheme iron, with 3.5 milligrams or more per serving, include:

• Breakfast cereals enriched with iron


• One cup of cooked beans


• One-half cup of tofu


• 1 ounce of pumpkin, sesame, or squash seeds

Good sources of nonheme iron, with 2.1 milligrams or more per serving, include:

• One-half cup of canned lima beans, red kidney beans, chickpeas, or split peas


• One cup of dried apricots


• One medium baked potato


• One medium stalk of broccoli


• One cup of cooked enriched egg noodles


• One-fourth cup of wheat germ

Other sources of nonheme iron, with 0.7 milligrams or more, include:

• 1 ounce of peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews, or sunflower seeds


• One-half  cup of dried seedless raisins, peaches, or prunes


• One cup of spinach


• One medium green pepper


• One cup of pasta


• One slice of bread, pumpernickel bagel, or bran muffin


• One cup of rice

所有跟帖： 

• 维生素C能增加三价铁的吸收，这里有一篇转贴： -viewfinder- ♀ (334 bytes) () 09/11/2013 postreply 06:31:24

• 问海哥儿好：） 的确，超出正常范围很多的高铁是病态的， -viewfinder- ♀ (155 bytes) () 09/11/2013 postreply 09:04:41