Oysters牡蠣

Although you can’t eat oysters every day, it’s worth eating them every now and then. 3 ounces of oysters have more than 30 percent of your recommended daily iron needs. In case you can’t find fresh oysters, you can use canned oysters in a seafood taco or pasta sauce. Canned oysters are also high in iron, therefore they can help increase your iron levels.
盡管你不可能每天都吃牡蠣，但時(shí)不時(shí)地吃一些是有極大好處的。3英兩的牡蠣就能提供你大于百分之三十每天的需鐵量。假使你不能獲取到新鮮的牡蠣，你可以從罐裝的海鮮食品或意大利面醬里吃到。罐裝牡蠣同樣富含鐵量，因此你可以吃這些來(lái)補(bǔ)鐵。

Spinach菠菜

If you are trying to get more iron, make sure you add spinach to your daily diet. Spinach boasts numerous health benefits, so why not reap them all while increasing your iron intake? You can use spinach in your salads, vegetable soups, smoothies or just pile it on your sandwich. Have you ever tried sautéed spinach? It’s a super tasty side dish that you can serve with fish or chicken. Spinach has over 10 percent of your recommended daily iron needs.
如果你想補(bǔ)充更多的鐵元素，記得在每日食譜里加入菠菜。菠菜對(duì)于身體健康十分有益，所以為何不在補(bǔ)鐵的過程中也獲得所有它對(duì)身體的好處呢？你可以把菠菜做成沙拉，蔬菜湯，冰沙或只是把它裹在三明治里。你嘗試過腌制菠菜嗎？它可以作為魚或者雞肉的美味配菜。菠菜能提供你大于百分之十每天的需鐵量。

Beef牛肉

Another delicious food to eat to increase your iron intake, of course, if you are not a vegetarian, is beef. 3 ounces of beef have about a quarter of your recommended daily iron needs. Opt for ground beef or lean steaks to keep your calorie and saturated fat intake under control. After all, what can be better than a juicy, thick grilled steak? Though, you can also add beef to burritos, stews or salads.
如果你不是素食主義者，那另一種美味的補(bǔ)鐵食品無(wú)疑就是牛肉了。3英兩的牛肉就能給你大約四分之一每天的需鐵量。你可以選擇碎牛肉或精牛排來(lái)控制你的卡路里和脂肪的攝入量。但肯定是一塊多汁的烤牛排更補(bǔ)鐵呢？同時(shí)，你可以把牛肉裹在墨西哥肉卷里，或燉湯或做成沙拉。

Tuna金槍魚

One of the easiest choices for a quick and tasty lunch is definitely canned tuna. I like canned tuna on whole grain crackers or whole grain bread with sliced vegetables and fruits on the side. Enjoy your lunch and increase your iron intake at the same time. Perhaps the best thing about canned tuna is that it’s inexpensive, so everyone can add it to their everyday eating plan. You can add tuna to your pasta or salad. Stock up and boost your iron levels in no time.
快速解決一頓美味午餐，其中一個(gè)最簡(jiǎn)單的方式就是來(lái)一罐金槍魚。我喜歡在全谷物餅干上或是裹著蔬菜水果的全麥面包上加點(diǎn)罐頭金槍魚。享用午餐的同時(shí)也給自己補(bǔ)充鐵元素。也許最讓人欣喜的是罐頭金槍魚根本不貴，所以每個(gè)人都能把它加入自己的每日食譜。你可以在意面或沙拉里加入金槍魚。立刻補(bǔ)充儲(chǔ)備你體內(nèi)的鐵元素。

Cereal谷物類

If you don’t like eating meat, consuming cereal is one of the best ways to increase your iron intake. In many cases, cereal contains your entire day’s recommended iron intake in just one serving. Although cereal makes a good breakfast, you can eat it for dinner too. I also like using cereal in my trail mix.
如果你不愛吃肉類，那嘗試谷物對(duì)你來(lái)說(shuō)是最好的補(bǔ)鐵方式之一了。很多時(shí)候，你可以在一份谷類食物里就獲取到一整天的需鐵量。盡管谷類食物是很好的早餐，你也同樣可以把它用來(lái)作為晚餐。我也很喜歡在什錦干果仁里加入谷物。

Chicken雞肉

If you prefer chicken over beef, then try to add it to your diet to increase your iron intake. Chicken is not as rich in iron as beef, but it can still help you to boost your iron levels. Dark meat like the thigh contains a bit more iron than the white meat like the chicken’s breast. But if you keep your calorie and fat intake low, choose the whiter meat. You can use chicken in your soups, salads, tacos, wraps and burritos, or eat it grilled.
如果想對(duì)與牛肉，你更傾向于雞肉，那就把它加入你每日的食譜來(lái)補(bǔ)鐵吧。雞肉的含鐵量雖不如牛肉，但也是幫助你補(bǔ)充一些的。像雞腿肉這樣的深色肉要比像雞胸肉這樣的白肉含更多的鐵。但如果你想控制自己的卡路里和脂肪攝入，就吃雞胸肉這樣的白肉。有很多方式可以吃雞肉：煮湯，做沙拉，炸玉米餅，做墨西哥肉卷或烤著吃。

Crab螃蟹

?When I go out for seafood, I love having a huge plate of crab legs. I know that I do myself a?favor?by eating them. Crab is an excellent source of iron. Although a plate of crab legs will not meet your entire day’s recommended iron intake, they definitely contribute. Tasty and healthy, isn’t it?
當(dāng)我外出吃海鮮的時(shí)候，我喜歡點(diǎn)上一大盤蟹腳。我知道我只是享受吃的快樂。螃蟹是極好的補(bǔ)鐵食物。盡管一盤子蟹腳并不能滿足你每日的需鐵量，但也確實(shí)能補(bǔ)充到一些。美味又健康，不是很好嘛？

Nuts-and-seeds堅(jiān)果

If you are a vegetarian and you are trying to boost your iron intake, nuts and seeds are a must. They are rich in natural fats and are high in iron. Pine nuts and sesame seeds have the highest levels of iron. A handful of seeds or nuts, especially on a busy day, is a wonderful way to fuel your body and get your iron.
如果你是一個(gè)素食主義者，又嘗試著去補(bǔ)鐵，堅(jiān)果類是必需的。它們富含天然脂肪和鐵元素。其中，松子和芝麻含鐵量最高。在繁忙的一天，吃一些堅(jiān)果，是一種補(bǔ)充能量和鐵元素的有效方式。