11 Famous Iron-Rich Fruits: Iron Deficiency 101

Iron has always been considered as an essential nutrient. Iron-Rich Fruits importance in keeping bodily functions in the right order has been accepted by the experts. A diet that lacks iron usually leads to low energy levels. Iron-Rich Fruits diet can help you recover from usual daily life issues like a plethora of issues, including dizziness, headaches, or shortness of breathing

If you are attempting to improve the level of this nutrient in your body, you would have to consume a proper diet. Iron is present in two different types of foods. If you explore, you will find that the nutrient is present in – heme and non-heme forms of foods. Heme refers to the animal products. You would find non-heme in plants only. This is the Iron-Rich Fruits that benefits your body the most. (1)

Because Iron-Rich Fruits is essential for the body, everyone wants to include iron-rich foods in their diets. However, here an important question comes to mind. How iron should you consume? How much is too much? How much is too low? These are the questions experts frequently face. 

The simple answer to these questions is – it is not easy to say how much iron one might require in their daily diet. It depends on the person. Life stage and gender play a big role in this. Also, it depends on the diet of the person as well. The iron that comes from animal products gets absorbed by the body easily. Absorbing non-heme iron is a little difficult. 

Therefore, to determine how much iron you need, you may have to get in touch with an expert nutritionist. However, you can get ample iron from fruits and veggies. Consuming fruits or veggies is the easiest way to ensure that you are getting enough iron. To get the best result, you should include iron-rich fruits to your daily diet.  

11 Iron-Rich Fruits

iron- rich fruits
Iron-Rich Fruits

1. Dates 

Dates are famous fruits which get consumed by people all the time. However, did you know that date is a rich source of iron? This sweet and tasty fruit can help you get adequate iron. All you need to do is consume dates daily. Dates are not only rich in iron. The fruit contains antioxidants. Therefore, you get double benefits by consuming dates. This fruit is rich in fiber as well. Consuming this every day would enable you to get Vitamin A and K also. 

If consuming dry dates seems boring, you can add this to your cereal for a fun health boost. The fruit would help you meet your health requirements. Because this is a great sweetener, you may use this to replace sugar in your cereal or smoothies.   

2. Dried Apricot 

Apricot is famous for many reasons. This fruit brings many health benefits. It can improve the health of the skin. Regular consumption of apricot can prevent liver-related problems. This low-calorie fruit would meet a lot of health requirements. You will get amazing benefits if you consume apricot every day.

This fruit is high on iron as well. If you are trying to get your iron level high, you can consume apricot daily. A couple of fresh apricots can do wonder for iron supply in the blood. The problem with dry apricot is – it contains non-heme iron. This iron is not easily absorbed by the blood cell. Yet, you can absorb iron from dry apricot by consuming Vitamin C and E along with this fruit. 

3. Dried Coconut

Coconut is not only tasty; it packs a lot of health benefits as well. The fruit contains high fiber. Therefore, you can consume it if you are looking for fiber-rich fruits. The Iron-Rich Fruits can be consumed to relieve stress levels. You can consume coconut to control diabetes. This fruit is highly beneficial for people who are suffering from diabetes-related problems.  

Coconut is also rich in iron. You will get enough iron if you consume coconut daily. This fruit is very easy to include in your diet. Therefore, try to eat this as much as possible. 

4. Strawberry

If you are looking for iron-rich fruit, you may give strawberries a try. Strawberries are not very high on iron contain. But you can eat this fruit to absorb iron easily. This tasty fruit is easy to include in your diet. You can eat this raw, or you can add this to your cereal for a quick health boost. Strawberries are high on vitamin C, and therefore, these would help you absorb iron without trouble. Regular consumption would increase the intake of cellular iron too.  

5. Raspberry

Low on calorie and high on benefits, this berry is for you if you are looking for iron-rich fruit. Even though this would not supply adequate iron to your body, you would surely get other benefits, including the supply of Vitamin C, copper, and fiber. Vitamin C is a great source which helps the body to absorb iron. Include this berry in your diet for a tasty health boost every day.

This could be your breakfast essential. You can use these as snacks or add these to your smoothie for an additional touch of health. The best way to get an iron boost is by adding berry salad to your regular diet. 

6. Prune

These dried plums are loaded with vitamins and minerals. Therefore, whenever you feel you lack these nutrients, you can add prunes to your diet. These fun Iron-Rich Fruits would make your meal tasty and interesting.

Also, prunes are the perfect pick to combat iron deficiency. The fruit packs enough iron that you would be able to get its goodness within a few days. Include prune to your diet for healthy and tasty meals. Because these contain fiber along with being Iron-Rich Fruits, you would be able to gain double goodness.

7. Watermelon

Everyone’s favorite melon is loaded with many beneficial properties. If you love to snack on watermelon, you would be delighted to know that this fruit can solve a lot of your iron deficiency-related problems.

Regular watermelon consumption would help you to improve the iron level of your body and also to maintain it. In addition to the iron level, watermelon is also rich in vitamin C. It would help you absorb non-heme iron easily. This juicy fruit is for everyone to disdain eating dry fruits. Eat watermelon or drink its juice; you would be getting a lot of sweet benefits. (3)

8. Pomegranate 

This is the sweetest way to combat anemia related problems. You would be benefited by adding this to your diet because this fruit is rich in iron. If you explore, you will find that iron is the best possible solution to treat anemia. This fruit possesses vitamins A, C, and E. If you want to reduce the seriousness of iron deficiency, include this fruit to your diet. Regular consumption of Iron-Rich Fruits would help in improving your health by elevating the iron level of your body. This fun fruit would make your snacking healthy as well.

9. Raisin

Who does not like dried grapes? This is the kind of snack that goes well with every kind of dried fruit. You would be able to sprinkle this dry fruit to your cereal, or even in your curries. Raisin is tasty and easily available. However, the benefits don’t end there only.

Raisin contains iron, and it could improve the iron level of your body as well. In fact, raisin, even though dried grapes, contain more iron than grapes do. The dehydration process of grapes makes the iron level of the fruit densely concentrated. This is why – raisin is more beneficial than grapes. Include this dry fruit to your diet for a fun elevation. You could snack on raisin to get an iron boost with each handful.  

10. Currants

This dry fruit is also known as Zante Currants. This falls into the family of raisins as these come from grapes. However, there are some differences between raisins and currants. This fruit is high on beneficial nutrients. It provides a tangy sweetness that is tasty to consume. You would be able to include to your sweet dishes like ice cream or custard without hesitation. Currants are high on iron. These would help you get a quick iron boost each time you eat a handful or include this super tasty fruit to your sweet dishes.

The dry fruit is also beneficial because it possesses other nutrients as well. Black currant is the most famous among the currants that are available. It contains vitamin C and lots of antioxidants apart from iron. You would be able to get a lot of health boosts just by adding this fruit to your diet. It can improve the health of your kidney and immune system. Therefore, make a plan to eat currant daily.  

11. Persimmons

This is another fruit to include in your diet if you want to combat your iron deficiency level. Persimmons are a super beneficial fruit to eat. This fruit is low on calories. This is why it helps with weight loss. If you are trying to lose weight, you can include this fruit to your snacks. Persimmons can be your best friend when you are fighting iron deficiency. The fruit would help you combat the lacking with ease. It is also high on fiber. Therefore, you can include this to your diet to improve your digestive system as well.   

Now, the question is – which fruit to consume. Which fruit can help you get enough iron? Given below a list of iron-rich fruits that would help you improve the iron level of your body. However, before getting into that, let’s take a look at the quick facts about iron and the symptoms of iron deficiency. 

Quick Facts about Iron-Rich Fruits

Iron is an essential mineral that can be found in your body cells and organs. 

  • Most iron is found in the red blood cells
  • Liver, bone marrow and spleen also possess iron
  • Iron can be found in supplements as well

Iron deficiency is harmful to your body. Likewise, too much iron can also cause some problems. Therefore, you need to be a little careful about the consumption of Iron-Rich Fruits.

Iron Deficiency Symptoms

How would you be able to detect a deficiency of iron in your blood? What are the symptoms of this health issue? Well, there are several symptoms that can help you understand that you need immediate medical assistance. 

You may experience cold palms and feet due to iron deficiency. However, this is not the only symptom. 

Fatigue is the key sign of iron not being adequately present in your blood. When the proper amount of oxygen does not reach your body, you experience fatigue. This is one of the signs of iron deficiency.

Breathing problem is another sign that you lack iron. Because your body does not get enough oxygen, you may experience shortness of breath when you lack iron in your blood cells. 

Weakness is another sign of iron deficiency. You may fail to be as productive as you had been before. It is important to seek medical advice if the weakness continues to last.

Headache is a common issue of modern-day. People experience this problem every now and then. However, continuous headache can be a sign of iron deficiency. Therefore, you should not take it casually. 

A racing heart is another sign that your body is asking for iron. Due to the inadequacy of oxygen, the heart gets to work overtime here. Thus, people who lack iron in their blood cells experience faster heartbeats. (2)

Causes of Iron Deficiency

Iron deficiency is a common problem. It is a kind of anemia. In this condition, blood loses red blood cells. Because red blood cells contain oxygen, iron deficiency can be a serious problem if left untreated. 

There are several causes of this problem. Lack of presence of iron in the diet is the primary reason for which people suffer from iron deficiency. Blood loss is another reason which leads to iron deficiency. Sometimes bodies’ incapability to absorb iron also lead to this situation. It is a treatable problem. However, you need to make sure to maintain a proper diet. (3)

Things To Remember

Women are at big risk of suffering from this problem. It is because women lose blood during their periods. Vegetarians are also exposed to the risk of iron deficiency. This is because they don’t get enough iron as non-heme iron is not easy to absorb. This is why – it is important to be careful about your diet. Also, remember to seek medical assistance if you notice more than one signs of iron deficiency. People try to treat this issue at home. But iron deficiency is something that calls for medical attention. If you are planning to take supplements, you should be careful. Iron-Rich Fruits overload can cause serious damage to the liver.

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About Dr. Geetika Kothari

Dr Geetika Kothari M.R.C.O.G. (OBS and GYN). is notable gynecologist in Canada with experience of practically 12 yrs in OBSTETRIC and Gynecology extraordinary enthusiasm for managing High-Risk Pregnancy, Endoscopy and Fertility, All major and minor gynecological cases with Endoscopic medical procedure and Vaginal medical procedure with late advances. Dr Geetika Kothari is all around prepared in managing all instances of High-Risk Pregnancy and entangled conveyances. The primary region of intrigue are muddled Obstetrics, Adolescent Health, Fetal Medicine, all sort of Hysterectomy included Oncology medical procedure and Myomectomy, Endoscopic medical procedure, LAVH, TLH, and Laparoscopic barrenness medical procedure. She is equipped for taking care of all sort of obstetrics and gynae cases great antenatal, postnatal mind and advance common labor.

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