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When the body’s iron level drops, the production of a sufficient amount of red blood cells stops. The result is usually fatigue and anemia.
For this reason your body needs a constant supply of iron for its optimal function and hemoglobin production. And one of the ways to ensure that is by consuming iron-rich foods.
Besides forming red blood cells, iron also plays a role in transporting water and oxygen to all body organs.
Its decreased level in the blood leads to poor oxygenation of organs. With iron the problem is not only its deficiency, but also that it is poorly absorbed from non-animal sources.
Therefore vegans and vegetarians have a higher risk of illnesses resulting from its deficiency.
Vitamin C positively affects iron absorption. Therefore, if you don’t eat meat, it is advisable to consume foods that contain this vitamin as well as iron.
And here are a few types of fruit that meet both conditions – they have a high content of both iron and vitamin C, which is most suitable for quickly replenishing iron.
1. Dates
This excessively sweet fruit can be consumed either fresh or dried. It is highly energizing and nutritionally rich. It is also known for excellently replenishing iron stores.
One cup (250 ml) of dates contains up to 3 mg of iron.
The most ideal way to prevent iron deficiency is to add dates to your breakfast – whether to cereal or eaten on their own.
You can also use them to prepare any sweet dishes. Add them to salads, puddings, or jams and spreads.
2. Apricots
Apricots, like peaches, contain large amounts of beneficial nutrients. They are also rich in proteins, carbohydrates, vitamin A, iron, and many other minerals.
Dried apricots are a great source of iron. They last relatively long; dried ones can be stored for several months. In every 150 grams of dried apricots you will find more than 50% of the recommended daily allowance of iron.
Fresh apricots are quite juicy and can be eaten directly or added to ice cream or fruit cups during the summer.
You can also make milkshakes from them and flavor cereals or puddings.
3. Figs
Like apricots, figs can be consumed dried or fresh.
The nutritional value of dried figs is double, because drying has removed half of their water weight.
Figs are among the most substantial sources of iron.
It is best to consume them soaked overnight. You can also add them to cereals, ice cream, cakes, or other dishes.
4. Raisins
Raisins are made from sweet grapes dried in the sun.
Besides iron they also have a high sugar content. Half a cup of raisins provides your body with 1.6 mg of iron, which is easily absorbed.
Raisins are best consumed with blanched almonds, cashew nuts, or pistachios. These combinations essentially create a complete meal in terms of proteins, carbohydrates, and fats.
You can also add raisins to curry sauces, snacks, desserts, soups, and other dishes.
5. Sun-dried tomatoes
They are not a very typical fruit, but they are easily used in cooking. In 100 grams of dried tomatoes there are 2.7 mg of iron.
The recommended daily dose of iron for an adult is about 18 mg, and around 10 mg for children.
You can consume dried tomatoes in any form – directly dried, cooked, pickled, or canned.
6. Dried plums (prunes)
Like tomatoes or apricots, dried plums are another excellent natural source of iron. It is best to consume them soaked overnight.
Every 100 grams of dried plums hides an astonishing 9 mg of iron. 200 grams of dried plums thus cover an adult’s entire daily iron requirement.
Dried plums are recommended to add to smoothies, cereals, or as an ingredient in cakes. You can also make jams or jellies from them.
7. Pomegranate
Pomegranate is a suitable food for all blood-related conditions, so besides iron levels and anemia it is also good for high cholesterol or high blood pressure.
It is best consumed fresh directly or as part of any fruit salads. Its juice is refreshing and full of iron.
It also helps suppress depression and generally increases bodily vitality.
Conclusion
Make your day more interesting by including the fruits listed above in your diet.
Not only will you enjoy them more, but you will also replenish your body’s iron stores and other important nutrients.
