What foods can help replenish iron in the body?

Iron supplementation is an important measure for the treatment or prevention of iron-deficiency anemia. Foods rich in iron and with high absorption rates include:

1. Animal-based foods: Organ meats such as pork liver and chicken liver, as well as animal blood products like duck blood and pig blood, are excellent sources of iron. Additionally, red meats such as beef, lamb, and pork are also good choices. The iron in these foods is primarily in the form of heme iron, which is easily absorbed and utilized by the body.

2. Plant-based foods: Although the iron in plant-based foods is non-heme iron, which has a relatively lower absorption rate, it remains an important source of iron. Iron-rich plant foods include leafy green vegetables such as spinach, Chinese cabbage, and celery, as well as seaweed products like black fungus, laver, and kelp. Legumes such as black beans and soybeans, and soy products such as tofu and dried tofu sticks (yuba), are also good sources of iron.

3. Fruits: Certain fruits contain moderate amounts of iron, including cherries, strawberries, and red dates. Moreover, the abundant vitamin C found in fruits helps promote iron absorption.

To enhance iron absorption, it is recommended to consume foods rich in vitamin C, such as citrus fruits, strawberries, tomatoes, and sweet peppers, together with iron-containing foods, as vitamin C enhances the absorption of non-heme iron. At the same time, it is advisable to avoid consuming tea, coffee, or other tannin-containing foods simultaneously, as tannins can inhibit iron absorption.

Excessive iron intake may also have negative health effects, especially for individuals who are not iron deficient. Therefore, when supplementing iron through diet, the principle of moderation should be followed, and supplementation should be conducted under medical guidance when necessary.