Can Donghancai (Winter Cold Vegetable) supplement iron?
Aug 02, 2025
Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Winter hancai usually refers to winter mallow. Under normal circumstances, winter mallow can provide a certain amount of iron to the body, but its iron-supplementing effect is limited. It should be consumed together with other iron-rich foods. Winter mallow pairs well with foods high in heme iron, such as animal liver and lean meat, for more effective iron supplementation. In daily life, it is important to maintain a diversified diet.
Donghancai usually refers to winter mallow. Under normal circumstances, winter mallow can provide a certain amount of iron to the body, but its effect in supplementing iron is limited, and it should be consumed together with other iron-rich foods. Detailed explanation is as follows:
Winter mallow contains a certain amount of iron. Appropriate consumption can provide part of the iron needed by the body. Iron is an important raw material for synthesizing hemoglobin and plays a certain role in maintaining normal hematopoietic function. At the same time, the vitamin C contained in winter mallow can promote iron absorption and help improve iron utilization.
However, most of the iron in winter mallow is non-heme iron, which has a relatively low absorption rate in the human body. Relying solely on winter mallow is difficult to meet the body's daily iron requirements. Excessive consumption may increase the burden on the gastrointestinal tract, causing discomfort such as bloating and dyspepsia. Therefore, the amount consumed should be properly controlled.
Winter mallow is best consumed together with foods rich in heme iron, such as animal liver and lean meat, for better iron supplementation. In daily life, maintaining a diversified diet and consuming sufficient iron and nutrients that promote iron absorption help maintain normal hematopoietic function and overall health.
