Iron is a vital mineral that is essential for life. It is required for the proper growth and development of the human body. It aids to metabolize proteins and also helps in the production of haemoglobin, myoglobin (major protein of muscle cells), enzymes and red blood cells.
Iron helps the blood and muscles to deliver oxygen and removes carbon dioxide from them. This can be seen in every living cell. Calcium and copper is essential for proper functioning of iron, and ascorbic acid (vitamin c) enhances their absorption. Iron is necessary for proper metabolization of B vitamins.
Fruits are not that good source of iron, but it surely helps in iron absorption. Fruits and vegetables are best when consumed with vitamin C foods. This helps to increase the absorption of iron into the body. Eating fruits rich in iron on a regular basis can cure iron deficiency.
Iron deficiency causes:
- Chronic anaemia
- Pre-dialysis anaemia
Health benefits of iron:
- Eradication of fatigue
- Strengthening the immune system
- Fight off infections
- Build concentration
- Treat insomnia
- Regulate body temperature
Recommended daily intake of iron:
- Children from birth to age 6 months – 10 mg daily
- Children from ages 6 months to 4 years – 15 mg daily
- Females ages 11 to 50 – 18 mg
- Females over age 50 – 10 mg
- Pregnant women – 30 to 60 mg
- Males ages 10 to 18 – 18 mg
- Males over age 19 – 10 mg
Fruits Rich In Iron
Let us quickly check 15 iron rich fruits. Here I list the 15 fruits that have good amount of iron and are healthy to consume.
Consume fresh strawberries to boost your daily iron intake. They are a good source of iron and vitamin C, which helps the body to absorb more iron. This delicious fruit can be added to any breakfast dish, smoothie, or consumed raw.
2. Dried Apricots:
Dried Apricots are a very good source of iron and many other essential nutrients. They can be consumed in many ways like: raw, dried, canned and cooked. Dried apricots give more benefits than the raw apricots, as they contain large amounts of iron. They tend to lose their water and sugar content in the drying procedure, but do not get deprived of nutrients present in it. Just a cup of dried apricots will provide you 35% of your daily iron intake.
[ Read: Vitamin C foods ]
3. Prune Juice:
Prune juice is very delicious and a good source of iron. It contains good amount of vitamin C, which helps our body to absorb the iron effortlessly. For best results, consume it daily.
4. Dried Peaches:
Include dry fruits in your diet to get more iron. Dried peaches contain many other nutrients as well. Dried peaches are a delicious breakfast companion and can be satisfying. They can be added to salads or consumed just raw. A full bowl of dried peaches can give you about 9% of the daily recommended dosage of iron. Also, they can help you stay fit and healthy as they contain less sugar and calories.
This are another wonderful fruits rich in iron. This iron is required for hemoglobin that acts as an oxygen-carrying pigment in the red blood cells. Iron deficiency can cause anemia, inflammation, pale skin, thinning, undernourished hair and heavy bleeding.