Iron-Rich Fruit

Iron is an essential nutrient that helps form red blood cells that carry oxygen to all parts of your body, and it’s necessary for physical growth and brain development. It also plays a role in cellular functioning and the production of certain hormones. However, low levels of iron can cause a host of health problems, including iron deficiency anemia. Fortunately, this mineral can be found in many foods and added to others, so a well-balanced diet can help you achieve your recommended intake.

The most easily absorbed form of iron is heme iron, which is found in animal sources like meat and fish. You absorb about 30 percent of the heme iron you consume. Non-heme iron is contained in plant-based foods such as fruits, vegetables and nuts. You absorb between two and 10 percent of the non-heme iron you consume. Heme and non-heme iron can be enhanced in the body by consuming foods rich in vitamin C.

Berries are a great source of iron, with 100 grams of blackberries and blueberries containing 0.46 mg of iron. They are also a good source of folic acid and vitamin C, which help increase iron absorption. They also contain other nutrients such as fibre, potassium, calcium and magnesium.

Another fruit that is a great source of iron is prunes. A cup of prunes contains 1.93 mg of iron, which is just over half of the daily value for women. They are also a great source of fibre, which is important for lowering cholesterol and keeping your digestive system healthy.

Dried apricots are another great source of iron, with one cup of dried apricots providing 2.7 mg of the mineral. They are also rich in other nutrients such as fibre, folic acid and vitamin A. They also provide a good amount of protein for the body and are an excellent source of energy.

Figs are rich in both heme and non-heme iron, with a serving of three ounces containing 1.3 mg of the mineral. They are also a great source of potassium, fibre and a range of vitamins and minerals such as folate, vitamin A, vitamin K, riboflavin and vitamin C.

A cup of pomegranate seeds contains 0.3 mg of iron and is rich in other nutrients such as fibre, vitamin A, vitamin C and folic acid. It is a great antioxidant that can help fight anemia and boost your immune system.

As a food science graduate with a postgraduate diploma in Dietetics, Alpa Momaya always understood the importance of a balanced diet and nutrition. She has a keen interest in clinical nutrition, pre and post natal diets and weight management. Her love for cooking and nutrition has seen her contribute recipes to the HealthifyMe database over the years.