這些食物富含鐵，對健康有益

這些食物富含鐵，對健康有益

Good blood needs to provide daily iron, vitamin B12 and folic acid to meet the body's need. So what to eat blood tonic and still safe for health, let's find out soon.

良好的血液需要每天提供鐵，維生素B12和葉酸，以滿足身體的需要。那么，吃什么補(bǔ)血又健康呢?讓我們來看看。

A healthy body without being anemic must have adequate red blood cells and minerals in the blood, especially iron, Vitamin B12 and folic acid. Therefore, you need to supplement foods rich in vitamins and iron so that it can help replenish blood and prevent diseases.

一個沒有貧血的健康身體必須有足夠的紅細(xì)胞和血液中的礦物質(zhì)，特別是鐵，維生素B12和葉酸。因此，你需要補(bǔ)充富含維生素和鐵的食物，這樣可以幫助補(bǔ)充血液和預(yù)防疾病。

1. The type of red meat

紅肉類食物

All red meats (cow, sheep, horse, buffalo, pig) contain iron hemo which can provide abundant hemoglobin for blood. The most special of the iron-rich meats can be called beef. In 100g of beef contains about 3mg of iron, meeting nearly 20% of the iron needs that the body needs every day. In addition, beef is rich in vitamin B12 for healthy red blood cells.

所有的紅肉(牛、羊、馬、水牛、豬)都含有鐵血血紅素，為血液提供豐富的血紅蛋白。最特別的含鐵肉類是牛肉。100克牛肉中含有約3mg的鐵，能滿足人體每天所需鐵的近20%。此外，牛肉富含維生素B12，有助于健康的紅細(xì)胞。

2. Animal liver

動物肝臟

Animal livers like pigs, chickens and cows are packed with protein and iron, which are essential for our blood. Especially in pig liver, the amount of iron is very large (100g pig liver contains 12mg of iron, equivalent to 80% of the body's daily requirement). However, eating organ meats is often discouraged, as it can have long-lasting effects on human health.

豬、雞和牛等動物的肝臟富含蛋白質(zhì)和鐵，這對我們的血液至關(guān)重要。特別是豬肝，鐵的含量非常大(100克豬肝含12毫克鐵，相當(dāng)于人體每日所需的80%)。然而，通常不鼓勵食用內(nèi)臟，因為它對人體健康有長期的影響。

3. Types of seafood

海鮮類

Seafood (oysters, crabs, shrimp, shellfish, snails, fish ...) is an excellent source of vitamin B12, iron for human blood if used properly and in moderation. In addition, seafood also contains many vitamins and minerals beneficial to human health such as zinc, calcium ...

海鮮(牡蠣、螃蟹、蝦、貝類、蝸牛、魚等)是維生素B12的極好來源，如果使用得當(dāng)，適量，可為人體血液提供鐵。此外，海鮮還含有許多對人體健康有益的維生素和礦物質(zhì)，如鋅、鈣……

4. Cruciferous vegetables

十字花科蔬菜

Vegetables in the cruciferous family, such as cauliflower, cabbage, spinach ... are recommended by nutritionists for blood and kidney health. These vegetables are rich in antioxidants, folic acid, vitamin C, fiber, Omega 3 and especially minerals iron to help the body can detoxify toxins in the blood, produce red blood cells, thereby increasing the immune system for the body.

十字花科的蔬菜，如花椰菜、卷心菜、菠菜……營養(yǎng)學(xué)家推薦用于血液和腎臟健康。這些蔬菜富含抗氧化劑、葉酸、維生素C、纖維、歐米茄3尤其是礦物質(zhì)鐵，可以幫助身體排毒血液中的毒素，產(chǎn)生紅血球，從而增強(qiáng)身體的免疫系統(tǒng)。

5. Potatoes

土豆

Potatoes are a rich source of iron that helps replenish blood for the body. In 100g, potatoes contain up to 3.2mg of iron, which accounts for 20% of the body's daily iron requirement. However, eat a moderate amount of potatoes to avoid the accumulation of unhealthy fat.

土豆富含鐵，可以幫助身體補(bǔ)充血液。每100克土豆含有3.2毫克的鐵，占人體每日所需鐵量的20%。不過，要適量吃土豆，以免堆積不健康的脂肪。

6. Raisins

葡萄干

Raisins are a food rich in minerals like phosphorus, calcium, iron and zinc that are good for human blood. In particular, raisins can support the production of red blood cells and regenerate blood cells, helping to prevent negative effects on the body.

葡萄干富含對人體血液有益的磷、鈣、鐵和鋅等礦物質(zhì)。特別是葡萄干可以促進(jìn)紅細(xì)胞的生成和再生，幫助防止對身體的負(fù)面影響。