The most iron-rich fruits, when we talk about the supply of iron in the body, most of us immediately think of the most famous sources of the valuable element among food products – meat, spinach, nettles, buckwheat and others. But it almost never occurs to us that it is also found in fruits. Not all, of course, but some are great sources of iron and consuming them in larger quantities can protect us from anemia.
Here are the fruits with the most iron.
- Dried fruits
Pomegranate. This exotic and astringent fruit not only supplies iron to the body, but also supports the work of the circulatory system as a whole. It improves the transport of oxygen to all tissues and organs, stimulates the formation of red blood cells and improves heart function. It is best taken in the form of freshly squeezed juice.
Blueberries The small fruits contain an unexpected amount of iron. In addition to stimulating hematopoiesis, they improve overall heart function. Therefore, it is recommended to consume 100-150 grams of fruit per day. All types of blueberries are suitable.
Black currant. Another fruit with a small size and astringent taste. An interesting fact is that in addition to the widespread dark blue and red blackcurrant, there is also white blackcurrant, which also contains a large amount of iron. It can be consumed as fresh fruit, fresh juice or in the form of jams, jellies, syrups. Of course, it is most useful without heat treatment.
Dried fruit . Among them, the most valuable sources of iron are dates, figs, raisins and apricots. They are a real treasure are the heart, circulatory system and hematopoiesis. The advantage is that they can be consumed all year round, even when not available fresh on the market. When choosing to eat them fresh or frozen, a great option is to add them to a healthy smoothie high in iron.
Plums. Unlike other more exotic fruits, plums are a very common fruit in our country, being offered fresh and dried. It is estimated that 100 grams of plums contain approximately 10 percent of the daily iron needs of the human body. It is easily digested and quickly increases the level of hemoglobin in the blood. Only people with bile and stomach problems should take prunes with caution, as they may cause irritation. And to make us even more useful with ideas for obtaining iron, we suggest you take a look at these recipes for plum cake, useful pomegranate salads or choose any of these appetizing suggestions with blueberries.