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 as 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 another 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 ireon 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 the 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.
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.
So let’s see how many iron-rich fruits are there and how these fruits will make our body gain benefits.
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
An 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. Often, A Question seems to be asked, 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.
Ankush Saha is a professional Blogger, Graphic Designer and an Athlete from Mumbai, India. He has been blogging for two years.
He uses his blog onlinenutritiondiet.com to provide quality content & guide people about nutrition, diet and a natural way of improving health. His blog mainly focuses on Healthy Eating, Food & Recipes, Fitness & Workout, Health Tips and much more