Diet & Nutrition 4 MIN READ 3412 VIEWS January 27, 2022

7 Fruits Rich In Iron You Must Add To Your Diet

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

Fruits Rich In Iron

Iron is one of the most powerful minerals that help our body to function properly. It can boost our immune system and take part in several important bodily functions to maintain overall health. If you are looking to improve your iron consumption, then fruits rich in iron are the most accessible and delicious sources of this mineral. Also, if you’re dеaling with anеmia, incorporating fruits high in iron for anеmia into your diet can hеlp boost your iron lеvеls and improve your ovеrall hеalth. Thеsе fruits can provide a tasty and natural way to combat iron dеficiеncy.  

Additionally, did you know that men need around 8 mg of iron per day and women, who naturally have lower haemoglobin levels as compared to men, need around 14mg iron per day? Fruits high in iron must be added to the diet in order to avoid conditions such as anaemia, heart ailments, and even cancer. 

List of Fruits Rich in Iron

Make sure to include enough fruits and vegetables rich in iron in your diet to avoid such problems. Listed below are fruits rich in iron that must be a part of your diet plan:

1. Bananas

When it comes to iron-rich fruits, bananas are always part of the list, as they are staple fruits and are easily available. They offer a multitude of health benefits, including the production of red cells in your body and enhancing immunity. Every 100 gram of a banana offers 0.3 mg of iron. 

2. Dry Fruits

Some of the major iron containing fruits are dry fruits. Dry fruits with iron such as dates, raisins, apricots. etc. are also rich in vitamins and fibre. Including some of these dry fruits in your daily diet boosts your haemoglobin levels and makes you more energetic.

You can take a few dry fruits rich in iron before or after a workout. It will make sure your energy levels are high and you lose more calories while working out. Prepare a bowl of oatmeal and top it with some finely chopped dry fruits with iron including dates, raisins, and cashews to make it healthier. Having this as a daily snack can improve your immune system.

Iron rich dry fruits also help you prevent fatigue in your day to day life. They help your body get enough oxygen and perform smoothly without any difficulties.

3. Berries

When it comes to major fruits high in iron, strawberries, blackberries, blueberries, and raspberries, you must consider adding to your diet.

This is not because these are fruits rich in iron but because they are a great source of vitamin C that aids in iron absorption. Around 100 grams of berries have 0.25-0.7 mg iron. Irregular consumption can make sure you stay energetic throughout the day.

4. Nuts and Seeds

Nuts and seeds are extremely rich in iron. Cashews, pine nuts, and walnuts contain iron at a high level. Flaxseeds, sunflower seeds, pumpkin seeds, hemp seeds, and sesame seeds contain both iron and vitamins.

Add some of these iron content fruits to your daily diet to achieve a healthier immune system. Either take these fruits high in iron with your breakfast or add them to your pre-workout routine for a better result.

5. Dried Coconut

Fruits rich in iron also include coconuts. Raw coconuts contain around 13% iron. On the other hand, dried coconuts contain around 17% iron. It is recommended by nutritionists to add dried coconuts to your diet. Their intake rapidly promotes the production of red cells and makes sure you never get diseases like anaemia, making them an excellent choice among fruits rich in iron.

6. Prunes

One of the best fruits high in iron, prunes offer 0.9 mg iron per 100 grams. Prunes are also great for digestion due to their high fibre content. They are rich in Vitamin C as well, which in turn, enhances iron absorption in the body. 

High iron content fruits ensure you always get enough oxygen in all parts of your body. They promote haemoglobin and myoglobin production inside your body to make sure your immune system is healthy and can fight all blood-related diseases.

7. Avocados and Olives

One full cup of olives contains around 4.4 mg of iron and every 100 gram of avocados contains around 0.6 mg of iron. These are fruits high in iron that you can consume on a daily basis. They are also great sources of vitamins, potassium, and phosphorus.

Fresh avocados are also high in beta carotene and lycopene. They are powerful antioxidants that prevent several severe heart diseases and certain cancers.

Conclusion

If you do not get enough iron from your daily food intake, consider including supplements in your diet after consulting a doctor. However, fruits rich in iron are easily available in the market and they easily fulfil your daily iron needs. Make sure you understand what your body and immune system need, and do not forget to complement your diet with fruits rich in iron to take proper steps in improving your overall health on a daily basis.

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