双语：8种可以让你补铁的食物.docxVIP

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. 尽管你不可能每天都吃牡蛎，但时不时地吃一些是有极大好处的。3英两的牡蛎就能提供你大于百分之三十每天的需铁量。假使你不能获取到新鲜的牡蛎，你可以从罐装的海鲜食品或意大利面酱里吃到。罐装牡蛎同样富含铁量，因此你可以吃这些来补铁。 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. 如果你想补充更多的铁元素，记得在每日食谱里加入菠菜。菠菜对于身体健康十分有益，所以为何不在补铁的过程中也获得所有它对身体的好处呢？你可以把菠菜做成沙拉，蔬菜汤，冰沙或只是把它裹在三明治里。你尝试过腌制菠菜吗？它可以作为鱼或者鸡肉的美味配菜。菠菜能提供你大于百分之十每天的需铁量。 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. 如果你不是素食主义者，那另一种美味的补铁食品无疑就是牛肉了。3英两的牛肉就能给你大约四分之一每天的需铁量。你可以选择碎牛肉或精牛排来控制你的卡路里和脂肪的摄入量。但肯定是一块多汁的烤牛排更补铁呢？同时，你可以把牛肉裹在墨西哥肉卷里，或炖汤或做成沙拉。 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 p