用铸铁煎锅烹调食物可以增加食物中铁的含量，而在吃富含铁食物的同时吃富含维生素c的食物可改善铁的吸收。

Cooking food in cast iron skillets can increase the iron content of foods, and consuming Vitamin C-rich foods along with iron-rich foods can improve iron absorption.

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吃至少3份的富含铁的食物可以确保你在每日的而饮食中摄入30 mg的铁。

Eating at least three servings of iron-rich foods a day will help ensure that you are getting 30 mg of iron in your daily diet.

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富含铁的食物包括：全谷类食物，精肉，家禽，鱼和绿色叶状蔬菜。

The best sources of iron include enriched grain products, lean meat, poultry, fish, and leafy green vegetables.

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