Iron Rich Fruits

A number of minerals are required for the smooth functioning of the various vital processes of the body, and iron is one of them. Iron is of crucial importance for our health and overall wellbeing. This mineral is basically required for the synthesis of hemoglobin. Deficiency of iron can manifest in several health problems including, iron deficiency anemia. So, inclusion of iron rich foods in the diet is of immense importance to maintain health and vigor. Iron can be found in both animal and plant foods. However, people who follow a strictly vegetarian diet cannot consume animal foods like, beef, chicken, eggs and organ meat. So, they have to include fruits and vegetables which have high iron content in their diet to get enough iron.

Importance of Iron in Your Diet

We all know that iron is essential for the synthesis of hemoglobin. Hemoglobin is the hemoprotein, that transports oxygen in blood. Apart from hemoglobin, iron is also required for the production of myoglobin. Like hemoglobin, myoglobin is a hemoprotein. Myoglobin is however, concerned with receiving oxygen from hemoglobin and storing it in the muscle tissues. Iron also plays a significant role in the synthesis of several important enzymes. It ensures smooth functioning of the immune system, and boosts the level of energy and stamina. This mineral is very important for pregnant women. It has been observed that low level of iron during pregnancy can raise the risk for stillbirth, premature birth and low birth weight.

Iron Containing Fruits

Some of the fruits, which are considered as significant sources of iron are explained below.

Dates
Dates or dried dates are fruits of the date palm and are considered as highly nutritious. Along with iron, they contain a significant amount of potassium, dietary fiber, calcium, magnesium and vitamin A and B. Dates can boost the level of energy and keep digestive ailments at bay.

Watermelon
This juicy fruit provides not only iron but high levels of proteins, carbohydrates, vitamin C, vitamin B and potassium. The iron content of watermelon is quite high. Being rich in iron, it can boost the level of energy and stamina.

Raisins
Raisins are dried grapes and they are good sources of iron and potassium. Raisins are great for people suffering from anemia. Along with helping to treat anemia, raisins can provide relief from conditions like, constipation and acidosis.

Prunes
Prunes are known as one of the nutritious fruits. Prunes and prune juice are good sources of antioxidants, dietary fiber, potassium, calcium, vitamin A and iron. Prune juice is an excellent home remedy for constipation. It can also help to maintain healthy eyesight and normalize the level of blood sugar.

Berries
Berries including, blackberries, blueberries, cranberries and strawberries can provide a number of health benefits. Along with iron, these fruits contain lots of antioxidants, vitamin A and E, which can strengthen the immune system and prevent many diseases.

Apart from these, there are many other fruits that can provide a sufficient amount of iron. A list of these fruits is given below.

List of Fruits With Good Iron Content

• Acerola fruit
• Abiyuch fruit
• Apples
• Apricots
• Avocado
• Blackcurrant
• Bananas
• Boysenberries
• Breadfruit
• Cantaloupes
• Carissa
• Casaba Melon
• Cherries
• Elderberries
• Fig fruit
• Gooseberries
• Grapefruit
• Grapes
• Guava
• Jackfruit
• Kiwifruit
• Litchis
• Loganberries
• Mangoes
• Mulberries
• Natal-plum
• Papaya
• Passion fruit
• Peaches
• Pears
• Pineapples
• Plantains
• Plums
• Pomegranates
• Prickly pears
• Raspberries
• Rhubarb
• Tamarinds

Many of these fruits are also rich in vitamin C, which is known to promote iron absorption. So, inclusion of these fruits in the diet can not only provide iron, but can also ensure better absorption and utilization of this crucial mineral. Along with these fruits, a number of vegetables can provide sufficient amounts of iron. Spinach, broccoli, bok choy, asparagus, Brussels sprouts, parsley, turnip greens, collard greens, kale, beet root, potatoes (with skin), green peas, alfalfa and tomato are some of the iron rich vegetables. Even nuts and seeds like, almonds, cashews, peanuts, groundnuts, walnuts, sunflower seeds, sesame seeds and pumpkin seeds are rich in iron. Other good sources of iron include, whole grains and cereals, beans and pulses, blackstrap molasses, fish, eggs and red meat.