Symptoms and health problems such as low hemoglobin, anemia, hair loss, fatigue and headaches are often related to iron deficiency in the body. According to our dietary guidelines, women aged 19 to 50 should consume 20 mg of iron per day, and men over 19 should take 15 mg of iron daily. Dietary iron supplementation is the key to preventing iron deficiency. "India Times" published an article on June 26, published the 9 kinds of foods with the most iron supplement.

　　Animal liver: various The liver is rich in heme iron. Among them, beef liver contains less calories and cholesterol than other animal livers, and it is especially recommended.

　　Salmon: Deep-sea fish such as salmon and mackerel not only contain heart-healthy omega 3 fatty acids, but also a high-quality source of iron.

　　Beef: Beef is the most recommended iron supplement food by medical experts, and its iron content is higher than other meats. However, beef is best to choose lean, shank or sirloin.

　　Chicken breast: Chicken breast is not only rich in protein, but also rich in iron.

　　Brown rice: Brown rice contains a lot of iron, and has the effects of weight loss, fat reduction and digestion.

　　Pumpkin seeds: 100 grams of pumpkin seeds contain 15 mg of iron, which can meet the recommended daily amount of 75％ for women.

　　 Whole grain foods: Whole grain foods such as wheat, fortified cereals, oats and barley are also rich in iron, which can not only help digestion, lose weight and lower blood fat, but also improve hemoglobin levels.

　　Dark chocolate: 100 grams of dark chocolate with a cocoa content of 80％ contains 17 mg of iron.

　　Dried fruits: Dried apricots and raisins without bleaching are a good source of food for iron. In addition, dried fruits also contain healthy vitamins and a lot of dietary fiber.