Iron Rich Fruits and Vegetables

Iron Rich Fruits and Vegetables
by Jennifer Elliot | October 18, 2012

Have you been deferred from donating blood due to a low hemoglobin count? This condition used to called ‘iron-poor blood’, but now it is commonly known as anemia. Having vegetables high in iron and stocking up on iron rich fruits can help to keep your body’s iron stores up and running. 

The Importance of Iron

A low supply of iron can lead to several health complications that are collectively known as iron deficiency symptoms. You may be tempted to turn to artificial iron supplements to meet your body’s iron needs, but if your diet has adequate quantities of iron rich fruits and vegetables high in iron, then you can safely give up the idea of relying on iron supplements. Moreover while natural products help to regulate the quantities of iron that your body receives, artificial supplements can supply too much iron to your system, triggering off a series of health problems in the process. These health problems include the excessive production of detrimental free radicals, disruption in the body’s metabolism, and damage to major organs such as the heart and liver. The best route to take is the natural one. Once you have all the right, iron rich foods listed down, you can find innovative ways to include them in your daily meal plans.

The List of Iron Rich Fruits

The following list of iron rich fruits will help you meet your body’s daily requirement of iron!

  1. Figs
  2. Dried apricots
  3. Dried peaches
  4. Prune juice
  5. Dates
  6. Raisins
  7. Watermelon
  8. Strawberries
  9. Prunes

Stock Up On These Vegetables High In Iron!   

Be sure to include these vegetables in your meal plan to prevent iron deficiency diseases from attacking your system!

  1. Peas
  2. Broccoli
  3. Beet greens
  4. Dandelion greens
  5. Spinach
  6. Kale
  7. Chard
  8. Collards
  9. Sweet potatoes
  10. String beans

Other Sources of Iron

Simply depending on iron rich fruits and vegetables high in iron is not enough to ensure that your body receives an adequate supply of iron. Other sources of iron such as red meat, egg yolks, iron enriched grains and cereals, turkey, chicken giblets, liver, oysters, clams, and scallops are also important natural sources of iron. Having a combination of animal sources of iron and fruits and vegetables will ensure that your body gets sufficient supplies of both heme and non-heme iron. 

Iron Facts

Did you know that 3% of men, 50% of pregnant women and 20% of women do not have an adequate store of iron in their bodies? Iron is one of the essential components of hemoglobin in the red blood cells, thus a low iron count inevitably leads to decreased oxygen carrying capacity. There are two types of iron that natural products supply to your body. The heme variety is obtained only from animal tissues, and has a higher absorption rate in the body (30%). The non-heme variety is found not only in meat products but also in iron rich fruits and vegetables high in iron. This variety has a lower rate of absorption (2-10%) than heme iron. To maximize the absorption of non-heme iron in the body be sure to include vitamin C rich foods in your meal plans. Avoid tea and coffee as they act as iron absorption inhibitors.

About the Author - Jennifer Elliot

Jennifer Elliot takes her Nutrition (and yours) very seriously! She believes that the strongest weapon we have against all diseases, ailments and conditions is Nutrition. She also widely promotes the importance of exercise to maintain optimal health. Keep an eye out for Jenniferu2019s articles to remain updated on how to lead a nutritious life!

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