Foods rich in iron and zinc

There are various foods rich in iron and zinc, mainly including: 1. Animal-based foods: such as pig liver, chicken liver, beef, and lamb, which are rich in heme iron. Animal organs and red meat are also good sources of zinc. Every 100 grams of animal-based food contains approximately 3–5 mg of zinc. 2. Seafood: shellfish such as oysters, scallops, and mussels are not only very high in zinc (for example, oysters contain 16–182 mg of zinc per 100 g), but also rich in iron. In addition, seaweed and kelp are also good choices. 3. Vegetables: vegetables such as spinach, celery, rape, and black fungus are rich in iron, and also contain zinc along with multiple vitamins and dietary fiber, which helps maintain balanced nutrition. 4. Legumes and nuts: legumes such as soybeans and black beans, and nuts such as walnuts and peanuts, also contain certain amounts of iron and zinc, and moderate consumption is beneficial to health.