People those who have a lack of iron in their body seems to be weak. If our body doesn’t get proper proteins, nutrients, carbs, fats or iron, then we may face issues with our health which would be worst. So to maintain our body, we need to get the proper nutrients. In this article, we will discuss you about the iron rich fruits and how they can help the human body to stay fit and active.
These iron-rich fruits will never make your body screaming for iron. So it is essential to add iron rich food and fruits in your diet.
List Of Iron Rich Fruits
Dates contain iron, potassium, zinc, magnesium, calcium, phosphorous, niacin, folate, Vitamin A, and K, which makes it one of the Iron Rich Fruits and a great source to prevent diseases caused by lack of iron and also to get fiber as well.
Although it provides iron in a low amount that means a lot. 100 gm of berries consists of around 0.3 g of iron.
Berries also contain vitamin C, which further increases the absorbance of iron, as it never allows the insoluble iron compounds to form and also the best fruits high in iron.
It is beneficial for pregnant women as it helps to build the baby’s healthy skin cells and immune system.
Dried fruits such as almond, cashew nuts, pine nuts, and others help you to fight with iron deficiency as it is rich in iron.
Do you know? Dried Fruits/Nuts contain more calories than fresh fruits. But excess consumption of dried fruits can cause problems because it is high in sugar and calories so you should consume it in small amounts.
There are numerous health benefits of dried fruits like it is high in fiber, antioxidants, full of nutrients and many others.
100g of dried apricots contains around 2.7 mg of iron, one of the best from all Iron Rich Fruits and also considered the best sources of fiber too.
Usually, it is to be said that it takes time to get absorbed, although, the absorption process may be increased by in-taking the sources of food which are rich in heme iron and Vitamin C. There is a high amount of iron in apricots.
Apricots also help to protect your eyesight, may protect against inflammation and many more.
So here’s a juicy fruit. If you consume one-eighth of watermelon that is medium in its size, then you consume 1.5gm of iron in your body.
Its juice is considered as the Iron Rich Fruit Juice too. They also increase the quantity of non-heme iron in the human.
Watermelon also helps to stay hydrated, Improve heart health, may also help relieve muscle soreness and many others.
Here are the other most considered iron rich fruits juices for the people who are suffering from the anemia due to the deficiency of Iron. You can call this the best fruits high in iron and vitamin C.
It helps in eliminating the symptoms of diseases like anemia. Pomegranate is one of the best from all iron rich fruits.
Do you know? Oranges are a high source of vitamin C. One cup contain about 100 mg of Vitamin C. Oranges are not themselves high in iron, but they are essential in the soaking of your iron. So we can count oranges iron rich fruits.
There are many health benefits of oranges like they keep healthy skin, helps in digestion and weight loss, healthy heart and many more.
They are considered as the dried grapefruits since it also plays a vital role in preventing the human body from anemia, that is why it is also known as the Iron Rich Fruit.
They are more beneficial than the grapes as they consist of 2x the quantity of iron in grapes.
It is to be said that when the grapes get dehydrates to form the raisins, the amount of nutrients present in them becomes more concentrated. It also contains carbs, potassium and Vitamin B.
Raisins also keep your bones healthy, boosts iron level and has many other health benefits
Prunes are fully packed with vitamin C. Its juice is considered as an excellent source to relieve constipation and also it is known as the superior source of iron. Prunes are high in vitamins and potassium.
Prunes have many benefits like build bones and muscles, helps digestion, lowers blood pressure and many others.
Hence you can call it the best iron rich fruits.
Currants are of many types, but most common species are of a red and black color which are used in a jam and making bread. Currant contains 1mg of iron per 100g. Currants are also an excellent iron-rich fruit.
Currants also help to the stronger your immune system, soothe sore throats and many more.
List Of Iron Rich Fruits Juices
- Beetroot Juice
- Pomegranate Juice
- Guava Juice
- Apple Juice
- Black Grapes Juice
- Strawberry Juice
As far as we know, iron deficiency is the biggest cause of anemia. Anemia occurs when there is not enough iron in your body, because our body needs iron to make hemoglobin.
Due to the changing lifestyles and dietary habits, iron deficiency or anemia sufferers have started increasing rapidly. Anemia is not a disease, but it is the cause of many diseases.
So it is necessary to balance the iron level in our body to prevent ourselves from various diseases. And for this, we need to maintain the level of iron in our body.
So today we will see six best iron rich fruits juices which will help you to boost your iron level as these are known as “drink high in iron,” and also many people don’t like to eat fruits as they love to drink fruits juice so this can be the best alternative for them.
Beetroot is a good source of iron. It helps you to fight against the anemia. This fruit is full of nutritious properties. Researchers believe that the juice of beetroot contains enough amount of iron to keep you away from the iron deficiency.
This fruit contains plenty of minerals, vitamins, and iron which further helps in increasing the blood level and keeps the blood clean. Its juice is also called iron booster juice because it helps in fulfilling the iron deficiency in our body.
Often of the times, women are considered to include this fruit in their diet because during their menstrual cycle they lose a lot of blood. This is why beetroot is mostly recommended to the women.
Many times this question has been asked by many people that “Iron in pomegranate juice?”Pomegranate helps in removing the iron deficiency and also helps us to get rid of diseases like anemia. Apart from this, drinking pomegranate juice daily provides you energy as well as reduces the iron deficiency from your body.
Besides containing folate, potassium along with vitamin K and vitamin C this delicious pomegranate fruit contains iron also.
The juice made from pomegranate by squeezing the flakes of it is full of iron which can completely satisfy the iron deficiency.
Start consuming a glass of pomegranate juice, to get the nutritional benefits of it. For this make a glass of pomegranate juice and add some water in it according to the necessity.
If you love sweet taste, then mix a tablespoon of sugar and pinch of salt. Instead of using white salt, I will suggest you use black salt because it may enhance the taste.
Guava is a great source of iron. You can consume guava juice to prevent yourself from facing iron deficiency.
The juice of guava is considered to be beneficial for those who are suffering from anemia. It beautifully fulfills the iron deficiency and is also mouth-watering.
Due to the high amount of nutritional benefits, it becomes even more beneficial for women. This tropical fruit is also known as the “Super-food” because it contains numerous nutrients in it.
It contains a high amount of vitamin B12, vitamin A, and vitamin C.
So till now, you have got an idea of how beneficial fruits are for us. The next fruit in the list of iron-rich juices is “Apple.” Well, we all have grown up hearing a quote “An apple a day keeps the doctor away.”
But I will say “An apple a day keep iron deficiency away.” Iron is an essential element for the formation of red blood cells, which are further responsible for the transportation of oxygen all over the body.
It is a great source of iron which can prevent you from facing iron deficiency. A glass of apple juice per day would be enough for you.
Black Grapes Juice
Is grape juice high in iron? It is considered to be a salubrious fruit for us. As this fruit contains Resveratrol a kind of antioxidant which works likes the red blood cells.
On the other hand, the high amount of iron present in the black grapes makes it one of the iron-rich fruit. Most of the times its juice is recommended due to the high amount of iron in it.
So people suffering from anemia or iron deficiency may start consuming the juice of black grapes.
Well, this seasonal fruit also contains a high amount of iron in it. The high amount of iron makes it one of the superb sources to satisfy the iron deficiency.
Its juice is considered to be delicious as well as beneficial. So, make a glass of juice of this fruit and start drinking it regularly to overcome the iron deficiency.
Besides having iron, it also contains vitamin C which plays a crucial role to absorb the iron in the body. You can also drink the strawberry juice in the morning which will make you feel energetic the entire day.
Suffice to say that the above list of iron rich fruits juices is completely accurate. So if you are facing problems due to the iron deficiency then you may start consuming any of the given drinks with iron for anemia and also it will help you to prevent many diseases. I can assure you that soon you will start facing good effects on your health.
More About Foods High In Iron
Importance of Iron
Like the proteins, carbohydrates and fats play an important role in muscle growth similarly iron also plays a vital role in our life.
Most of the times it seems to be neglected by people, some of the people seem to do not know the value of it or some people seems to ignore it in the way.
Firstly let us know what iron deficiency is and what types of diseases we can face due to it.
A survey was conducted ten years ago, which showed that more than 56% of women seem to have a disease name “Anemia” which is caused due to the deficiency of iron and not taking the iron nutrients properly.
The News-Times has posted an article on a topic that why anemia is more prevalent in women.
Due to the lack of iron nutrients in your body, you may face numerous health issues like you may feel fatigue, on the other hand, tired, abnormal coloration on the face, headaches, shorter breathe and faster heartbeats.
So if you find any of the issues with your body never neglect it, instead of concern your doctor as these may be the symptoms of iron deficiency, or you may eat the following fruits that are considered as the Iron rich fruits.
Top 10 Iron Rich Foods List
Mostly the vegetables that have dark leaves are found in high iron foods.
- Tofu: It provides around 5.4 mg of iron. It is one of the Iron rich for pregnancy.
- Spinach: It provides around 2.7 mg of iron.
- Soybeans: It provides around 8.8 mg of iron per cup. However, chickpeas and black eyes peas are highly abundant in iron, and hence it becomes the Iron rich for pregnancy
- Lentils: It provides around 6.6 mg of iron per cup cooked.
- Pumpkin: It provides around .4 mg of iron.
- Red Meat: Provides 2.7mg of iron.
- Pumpkin Seeds: It provides around 4.2mg of iron.
- Kale: It contains 1.17 mg of iron.
- Shell Fish: It provides 28mg of iron.
- Quinoa: It provides 2.8mg of iron.
The above-given list are the foods rich in iron
Iron Rich Nuts
- Cashew nuts: 10 grams of Cashew contains 0.3 mg of iron.
- Pistachios: 28 grams of Pistachios contains 1.1 mg of iron.
- Hazelnuts: 14 grams of Hazelnuts contains 0.7 mg of iron.
- Almonds: 10 grams of Almonds contains 0.5 mg of iron.
- Pine nuts: 10 grams of Pine Nuts contains 0.6 mg of iron.
Iron Rich Foods for Pregnancy
- Raspberries and Strawberries
- Dried fruits (prune, raisins, apricots and many more)
- Dark, leafy greens (spinach and many more)
- Fortified grains and cereals
- Eggs (yolk)
Fruits to Boost the Hemoglobin Level
- Apricots – 6.3 mg
- Currants – 1 mg
- Dates – 1 mg
- Mulberries, raw – 1.7 mg
- Persimmons, raw – 2.5 mg
- Sun-dried tomatoes – 9.1 mg
- Pomegranate – 0.3 mg
- Raisins – 3 mg
- Watermelon – 0.2 mg
- Prunes – 0.9 mg
FAQ on Iron Rich Fruits
Q1. Why Iron is Needed in Pregnancy?
During pregnancy, Women’s needs many nutrients to help her and her child’s health. These elements keep women’s away from weakness, as well as there is no harm to the woman during this period, and there is no harm to the infant too.
It is often seen that in pregnant women, there is a shortage of blood during this, due to fatigue, weakness, difficulty in breathing, nails, eyes, and lips begins to turn yellow.
The infant also faces many problems due to this problem. So, it is essential to have the right amount of iron in the body of pregnant women.
Therefore doctors advise pregnant women to eat iron tablets often. Iron deficiency occurs when red blood cells do not have enough hemoglobin to carry oxygen in the body.
The most common problem during pregnancy is the lack of hemoglobin.
Iron deficiency in pregnancy can be a cause of anemia. Low Iron causes congenital disabilities in childbirth and anemia problems in the infant.
Deficiency in iron during pregnancy can be detected by blood hemoglobin test.
Iron deficiency can affect the brain’s development of the child. There may be an impact on the weight of the child.
The child may also suffer from respiratory diseases or anemia.
The pregnant woman’s body needs 50 percent more blood volume than usual.
Therefore, the need for iron for a pregnant woman also increases accordingly. Iron in women is needed to make hemoglobin.
This protein works to carry oxygen in different organs and tissues of the body.
Anemia increases the likelihood of premature delivery and low weight or poorly developed baby.
Q2. Amount of Iron Required for Pregnant Women?
During pregnancy, women should take 30 mg of iron daily.
Pregnant women with anemia should take 120-milligram iron supplements daily.
Q3. Who is found to be on the Risk of Iron Deficiency Disease?
Well, firstly pregnant ladies who are carrying a baby in their belly seems to be on the top of the list of getting this disease.
Then comes the menstruating women, every girl after a particular age bleeds every month, which is why she lost so much blood from her body every month.
Then comes the children who are growing and people who are just trying to recover from the surgeries and illness.
Q4. Which fruit/vegetable enhance the iron contents in our body? Which fruit juice or vegetable soup is considered rich in iron?
Spinach, one cup of cooked spinach gives 6 milligrams. It helps humans to fight with the iron deficiency problem whereas one cup of prune juice allows humans to get 3 milligrams of iron.
One cup of carrot, mixed vegetable, pineapple, grapefruit, and tomato provided 1 milligram of iron contents in the human body.
So anyone who is facing iron deficiency may start in-taking of these iron rich fruits juices and soups to get rid of iron deficiency.
Q5. What is a good iron level for a pregnant woman?
As everybody knows that when a woman is in her pregnancy periods, she should keep eating food that helps in enhancing the iron and hemoglobin.
Because during the pregnancy days, level of blood increases by 30%. It means women need to consume more iron to make more hemoglobin.
So these were the Iron Rich Fruits, Food, and Veggies. We recommend you to start having this food, and veggies to prevent anemia. Since the above-mentioned fruits and foods are high in iron will always help you from iron deficiency.
Eat Healthily, Stay Fit and Keep Smiling. And also don’t forget to share the article with your near and dear ones and let them know the value of iron in their life through this iron-rich fruits & also stay tuned for more update.
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