Iron element is one of the essential trace elements in the human body, especially women, who need to supplement iron more. The daily iron intake of adult women is about 20 mg. Iron deficiency in will cause many symptoms, and may have poor complexion, prone to spots, dry skin, fatigue, and irritability. It is recommended that female friends eat more of these foods, which are rich in nutrients and high in iron content, and women eat more and have good spirits.
The first type: black fungus
per 100 grams of black fungus contains about 185 mg of iron, and fungus also has the effects of lowering blood lipids, anti-thrombosis, and anti-aging. Black fungus has a lubricating effect on the digestive system and can absorb garbage in the intestines and excrete it out of the body.
Recommended: Fried meat in black fungus
Ingredients preparation: lean meat, carrots, black fungus, eggs, cucumbers, cooking wine, light soy sauce, oyster sauce, onion, garlic, salt, pepper, starch, etc.
Step 1: Wash and slice the lean meat, add a spoonful of oyster sauce, a spoonful of light soy sauce, a spoonful of cooking wine, a spoonful of starch, and a little pepper, and marinate for 15 minutes. Cucumber and carrot slices.
Step 2: Heat the oil in the pot and stir-fry the meat slices until they change color and serve. Beat the two eggs, fry them and serve.
Step 3: Leave the bottom oil in the pot, stir-fry the scallions and garlic, then pour in cucumber, carrots, and black fungus, stir-fry until it is completely raw, add a spoonful of light soy sauce, a spoonful of oyster sauce, and a little salt, pour in the slices of meat and the fried eggs, stir evenly, drizzle with water and starch, and stir evenly.
The second type: sesame
sesame 0 100 grams of sesame contains about 50 mg of iron. In addition, there is also rich protein and calcium, which are good for bones and teeth, and have antioxidant effects, which can care for hair and delay aging.
Recommended: Sesame Oatmeal Rice Paste
Ingredients Preparation: 30 grams of oats, 40 grams of cooked sesame seeds, 200 ml of milk, rock sugar, walnuts, etc.
Step 1: Wash the black sesame seeds, put them in a clean pot, stir-fry until there is no moisture, continue stir-frying until there is a crackling sound and stir-frying, set aside.
Step 2: Put the prepared cooked sesame, oats, walnuts and rock sugar into wall breaker , add 400 ml of water, select the rice paste mode, and add 200 ml of hot milk after the end, stir evenly. It is nutritious, super delicious, and has a super lubricating taste.
The third type: seaweed
Every 100 grams of seaweed contains about 46.8 mg of iron. Vegetables are rich in iron, calcium, iodine, magnesium, etc., which are rich in choline ingredients, which have the effect of enhancing memory.
Recommended: Nori egg cake
Ingredients preparation: Nori, eggs, flour, etc.
Step 1: Soak the appropriate amount of seaweed and clean it. Beat the two eggs into even egg liquid.
Step 2: Add a spoonful of flour, egg liquid, and an appropriate amount of water to the bowl, stir evenly, then add seaweed, and stir evenly.
Step 3: Brush some oil in the pot, pour the paste in, and fry until cooked thoroughly.
The fourth type: dried mulberries
100 grams of dried mulberries contain 42.5 mg of iron, and the content of anthocyanin per kilogram of is 1936 mg. Dried mulberries are also rich in vitamin C, which is an antioxidant that promotes delay aging and nourishes the skin, which is especially good for women.
The fifth type: Shiitake mushroom
Every 100 grams of Shiitake mushrooms contain about 25.3 mg of iron. Shiitake mushrooms contain a variety of minerals and vitamins, which can promote metabolism and improve the body's immunity. It is rich in dietary fiber, and regular consumption can reduce cholesterol .
Recommended: Stir-fried mushrooms with green vegetables
Ingredients preparation: Shanghai green, mushrooms, millet spicy, minced garlic, green onion, etc.
Step 1: Wash the Shanghai greens and cut the leaves and vegetable stems. Wash the mushrooms first and cut them into thin slices. Cut the garlic, shallot, and millet spicy and set aside.
Step 2: Add two spoons of light soy sauce, one spoon of oyster sauce, one spoon of salt, one spoon of chicken essence, one spoon of starch, and one spoon of water to the bowl, stir well and set aside.
Step 3: Open the water in the pot with a spoonful of salt and cooking oil, pour in the vegetable stems and blanch them in water and remove them.Pour in the mushrooms and blanch them for two minutes, remove them and set aside.
Step 4: Heat the oil in the pot, add garlic, green onion, and millet spicy and stir-fry, then pour in the blanched mushrooms and vegetable stems, pour in the sauce, then add the vegetable leaves, stir-fry evenly over high heat, and stir-fry until it is completely dried.
