Everyone hopes to supplement more iron through their diet, but how can we make "eating for iron absorption" more effective?Today, we will introduce 5 tips.

One, eat more fruits.

Eat some fruits after meals, such asoranges,orangescan increase iron absorption.Because the vitamin C andlemonacid in these fruits act together to double the body's iron absorption.Especially recommended for those who follow a vegetarian diet, as they need to supplement more foods rich in vitamin C to prevent iron deficiency anemia.Coconut fruit platterTwo, cook with a cast-iron pot.

　　It is best to add water and acidic substances such asvinegar

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tomatoes,or lemontogether when cooking in the iron pot, allowing more iron from the pot to dissolve into the food.Three, do not drink tea or coffee immediately after meals.

A cup of tea can reduce iron absorption by 64%, and a cup of coffee reduces it by 39%.Taiwanese nutritionist association secretary Huang Cuifua suggests avoiding tea and coffee for at least two hours before and after meals.

Four, eat more vegetables rich in vitamin C.Spinach

and other vegetables, grains, and legumes are rich in phytic acid and oxalic acid.

　　Moreover, the dietary fiber in these foods combines with iron in the intestines, leading to its excretion from the body.Huang Cuifua recommends simultaneously consuming vitamin C-rich vegetables such aspeach,dates,strawberry,sesame seeds,red beans,green cauliflower, seaweed,to improve the deficiency of phytic acid inhibiting iron absorption.Five, take calcium in the morning and iron at night.

If you consume high amounts of calcium, it will inhibit the body's ability to absorb iron.

It is suggested to get your required calcium intake throughmilk products during breakfast;and have iron-rich foods for lunch and dinner.Determine the calcium intake through dairy products.While lunch and dinner focus on iron-rich foods.