Minerals that help replenish and absorb iron

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Iron is one of the important minerals needed by the body, found in minerals and water sources. Iron participates in various cycles of action such as helping to synthesize hemoglobin to create red blood cells. Here are minerals that help with iron supplementation and absorption.
For the body, iron is supplemented through food taken into the body. When iron is absorbed into the body, it is used to attach to hemoglobin - a protein present on red blood cells that carries oxygen. Furthermore, iron is also present in myoglobin - a protein that stores oxygen necessary for muscle function.
According to recommendations, a day an average adult needs to absorb about 7-18mg of iron. For pregnant women, the amount of iron needed by the body is higher, the recommended level is 27mg of iron.
There are many foods containing iron, divided into 2 groups:
Heme-containing iron foods Iron-containing foods without heme cores

1. Cattle and poultry meat – food group containing iron Heme

As mentioned above, red meats belonging to the source of Heme iron help provide and supplement iron abundantly for the body.
This is a group of foods rich in iron of animal origin, including hemoglobin. This is the best form of Heme iron with the body's absorption capacity can be up to 40%. Some food sources of Heme iron can be mentioned such as beef, pork, chicken, fish,...
In addition to red meat, the internal organs of animals such as liver are also an extremely rich source of iron. abundant and nutritious.

2. Non-Heme Iron Foods

Non-Heme iron foods derived from plants and cereal products, vegetables. The food group that does not contain heme iron is less absorbed into the body than the group that contains heme iron, but they are still a source of minerals to help supplement and absorb iron for the body
Some food sources of the iron group do not Heme:
Grains, rice, flour or oatmeal Green vegetables such as spinach, vegetables Dried fruits and seeds such as raisins, dried apricots,... Bean products: Tofu , soy bean,...

3. Foods rich in vitamin C

Vitamin C has the ability to help the body absorb iron faster. Foods rich in vitamin C: Oranges, grapefruit, green leafy vegetables, bell peppers, watermelon or strawberries... have the ability to increase iron absorption for the body. According to one study, adding 100mg of vitamin C with meals can increase iron absorption by up to 67%. Therefore, it is recommended to regularly eat fruits or use juices from citrus fruits along with iron-rich foods to help the body absorb iron better.
MORE: 20 foods rich in vitamin C

4. Foods containing Vitamin A and Beta-Carotene

Vitamin A helps maintain healthy vision, develop bones, and strengthen the body's immune system.
Beta-carotene is a red-orange pigment found in many plants and fruits. Foods rich in vitamin A and beta-carotene include carrots, potatoes, spinach, cruciferous vegetables, squash, red pepper, cantaloupe, apricots, oranges or peaches.
MORE: Foods rich in Vitamin A
For children to be healthy and develop well, it is necessary to have a nutritious diet in terms of quantity and quality balance. If children are not provided with adequate and balanced nutrients, it will lead to diseases of excess or lack of nutrients, which adversely affect the comprehensive development of children in terms of physical, mental and motor skills.
Children who do not eat properly are at risk of micro-mineral deficiency causing anorexia, growth retardation, malabsorption,... If they notice the above signs, parents should supplement their children with products. The supplement contains lysine, essential micro-minerals and vitamins such as zinc, chromium, selenium, and B vitamins to help fully meet the nutritional needs of children. At the same time, these essential vitamins also support digestion, enhance nutrient absorption, help improve anorexia, and help children eat well.
Parents can learn more:
Signs of zinc deficiency in children
Micronutrient deficiency and failure to gain weight in children
Please regularly visit Vinmec.com website and update useful information to take care of your child. Take care of the baby and the whole family.