The Importance of Iron in Health
Iron is an important nutrient, without which life could not exist. Iron is an essential mineral, which forms the main component of the blood, called haemoglobin. Haemoglobin is the element found in red blood cells, which gives blood its red colour. It is needed to transport water and oxygen throughout the body to the various organs. Deficiency in haemoglobin means there are not enough of these helpers in the blood to distribute oxygen, which is why people lacking in iron feel tired and worn out all the time.
It is important to maintain healthy levels of iron in your blood stream for your body to function properly. If you discover you have an iron deficiency, you can easily fix the problem by making a few changes to your diet. However, while adding iron-rich foods to your everyday diet is not difficult, do not expect overnight results. It takes four to six weeks for blood to regenerate and replenish itself. Give yourself at least one or two months to reclaim healthy iron levels.
This article is about the fruits most rich in iron you can add to your diet in order to bring your haemoglobin levels up. To read about the vegetables most rich in iron, read Iron Rich Vegetables: Sources of Iron for Vegetarians. Peas, parsley, and garbanzo beans are just a few of the vegetables you can add to your meals!
Symptoms of Iron Deficiency
1. Being tired all the time
2. Slow physical and mental development in children
3. Poor performance in school for children
4. Inflamed tongue (Glossitis)
5. Problems in regulating proper body temperature
6. Poor immune system
Who Needs Iron?
Everyone needs iron, but people who are especially susceptible to low haemoglobin levels include:
- Pregnant women
- Menstruating women
- Growing children
- Those recovering from illnesses
These people should ensure they obtain enough iron content from natural sources so that they can rebuild their haemoglobin levels.
Now let's take a look at the top 10 iron-rich fruits!
Top 10 Fruits Rich in Iron
These are the top 10 fruits rich in iron. Percentage daily values for iron have been calculated per 100 gms of fruit, assuming that the daily requirement is 10 mgs.
Source: healthmunsta
Ranking for Top 10 Iron-Rich Fruits:
Fruit
|
Amount per 100 g
|
|---|---|
1. Sun-dried tomatoes
|
9.1 mg
|
2. Apricots, dehydrated
|
6.3 mg
|
3. Raisins
|
3 mg
|
4. Persimmons, raw
|
2.5 mg
|
5. Mulberries, raw
|
1.7 mg
|
6. Dates
|
1 mg
|
7. Currants
|
1 mg
|
8. Prunes
|
0.9 mg
|
9. Pomegranate
|
0.3 mg
|
10. Watermelon
|
0.2 mg
|
1. Sun-Dried Tomatoes
Every 100 g of sun-dried tomatoes contain 9.1 mg of iron.
Did you know that 100 g of sun-dried tomatoes can contain up to 9.1 mg of iron? The recommended daily allowance of iron for adults is 18 mg (for children, it's 10 mg). That means sun-dried tomatoes can provide you with a whopping 50 percent of your iron for the day.
Even though sun-dried tomatoes are a relatively convenient food and can be found at most stores or even made at home, eating them every day might be a little much. Luckily, any form of tomato—fresh, cooked, stewed, canned, or other—is a relatively high source of iron. Bon appetit!
Tomatoes are also rich in various antioxidants, especially lycopene, which promotes radiant, beautiful skin and healthy organs.
2. Apricots, Dried
Every 100 g of dried apricots contain 6.3 mg of iron.
Dried apricots are not only delicious but also a great source of iron and rich in antioxidants, which help promote beauty and healthy vitality in young and old alike.
Every 100 g of dried apricots contain more than 50 percent of the daily iron requirement.
Fresh apricots may be thirst quenching in summer, but dried apricots are a cost-effective way of eating this iron-rich fruit all year round, as they keep longer and can be stored for several months. They are rich in fiber, which means that their sugar is released gradually into the blood and helps maintain a steady blood sugar level.
3. Raisins
Every 100 g of raisins contain 3 mg of iron.
Raisins are nothing but dried grapes. The word 'raisin' comes from the Latin word 'racemus', which means 'a cluster of berries'. Raisins are fairly common, and have more iron than many other fruits.
Every 1/2 cup of raisins contains 1.6mg of iron.
4. Persimmons
Every 100 g of persimmons contain 2.5 mg of iron.
A great fruit to relish in both winter and summer, it's too bad persimmons are not more popular. The name means 'food of the gods'. They are orange-coloured fruits that resemble tomatoes. Persimmons are very popular in Japan, where they are the national fruit and beloved for their antioxidants, high vitamin C, iron, and other nutrients.
5. Mulberries
Every 100 g of mulberries contain 1.7 mg of iron.
Mulberries come in three colours: red, white, and black. Revered as the latest superfood, mulberries have been praised by Dr. Oz on his show. Not only are they great for diabetics, but they are also rich in iron, making it a great fruit of choice for anemics and those looking to increase their haemoglobin levels.
Every 100 g of mulberries contains 1.8 mg of iron.
In China, the mulberry tree is hailed as the 'tree of life'; there are significant medical uses for its leaves, bark, fruit, and roots. Mulberries are a great fruit to add to your iron-rich diet, because they are delicious, and can be used either dried or fresh to garnish your dessert or spruce up that boring morning oatmeal.
6. Dates
Every 100 g of dates contain 1 mg of iron.
The national symbol of Saudi Arabia, dates represent vitality and growth. This intensely sweet fruit is packed with energy and is highly nutritional. They are cholesterol-free and low in fat. Dates are highly recommended for pregnant women as well as women going into labour, as their rich nutrients and energy can provide the expectant mother with stamina and strength. It further provides ample sources of iron, which increases haemoglobin levels in blood.
Every cup of dates (250 g) contains 3 mg of iron.
Note: Most doctors recommend that dates are avoided by diabetics.
7. Currants
Every 100 g of currants contain 1 mg of iron.
There are many types of currants, but the most common type are the tart glossy red or black berries that are mostly used to prepare jams and jellies. Though they are usually used for condiments, these rather tiny fruits should not be underestimated—they contain a high level of nutrient density and iron.
Currants can contain up to 1 mg of iron per 100 g.
8. Prunes
Every 100 g of prunes contain 0.9 mg of iron.
Prunes are just plums that are dried either naturally in the sun or through dehydration. Prunes are black in colour and have a wrinkled outer appearance. The high fiber content of dry prunes can sometimes make them tough to eat, in which case you can soak them overnight and eat them the next morning. If you do this, don't throw the water you used to soak the prune away—it now contains beneficial nutrients, too! Add it to your fruit juice or smoothie, or drink it as is to acquire its benefits.
Every 100 g of prunes contains 9 percent of the daily recommended iron intake.
9. Pomegranate
Every 100 g of pomegranate contain 0.3 mg of iron.
In many countries, pomegranate is the number-one recommended fruit for all blood-related illnesses, including iron deficiency, or anemia.
One of the oldest foods known to man, pomegranates are also known to boost fertility and rev up stale libidos.
Newly discovered compounds in pomegranates called 'punicalagins' have been shown to be immensely beneficial to the heart and blood vessels, too. Pomegranates also help fight depression and are a great food to add to your daily diet, regardless of whether you are iron deficient or not.
10. Watermelon
Every 100 g of watermelon contain 0.2 mg of iron.
A refreshing summer fruit, the watermelon is 90 percent water but is rich in many nutrients, including iron! It also has high vitamin C levels, which help the body absorb iron more quickly and efficiently.
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