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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 crucial for maintaining health and overall well-being. This mineral is basically required for the synthesis of hemoglobin. A deficiency of iron can manifest in several health problems, including iron deficiency anemia.

So, it is important to include iron rich-foods in the diet to maintain health and vigor. Iron can be found in both animal source foods and plant-derived foods. However, people who follow a strictly vegetarian diet cannot consume animal source 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 prevent iron deficiency.

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 required for the production of myoglobin. Like hemoglobin, myoglobin is a hemoprotein. Myoglobin is however, concerned with receiving oxygen from hemoglobin, which is then stored in the muscle tissues.

Iron 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 a low level of iron during pregnancy can raise the risk of stillbirth, premature birth, and low birth weight.

Iron-containing Fruits

Fruits that can provide a significant amount of iron are given below.

Dates
Dates are the fruits of the date palm. 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 a good source of iron and potassium. Raisins are great for people suffering from anemia. Raisins can help treat anemia, and provide relief in conditions like constipation and acidosis.

Prunes
Prunes are known as one of the most nutritious fruits. Prunes and prune juice can provide antioxidants, dietary fibers, potassium, calcium, vitamin A, and iron. Prune juice is an excellent home remedy for constipation. It can also help maintain 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 a lot of antioxidants, and 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, which are enlisted below:

List of Fruits that Contain Iron
  • Acerola
  • Abiyuch fruit
  • Apples
  • Apricots
  • Avocado
  • Blackcurrant
  • Bananas
  • Boysenberries
  • Breadfruit
  • Cantaloupes
  • Carissa
  • Casaba Melons
  • Cherries
  • Elderberries
  • Figs
  • Gooseberries
  • Grapefruits
  • Grapes
  • Guavas
  • Jackfruit
  • Kiwifruit
  • Litchis
  • Loganberries
  • Mangoes
  • Mulberries
  • Natal-plum
  • Papaya
  • Passion fruit
  • Peaches
  • Pears
  • Pineapples
  • Plantains
  • Plums
  • Pomegranates
  • Prickly pears
  • Raspberries
  • Rhubarb
  • Tamarind
Many of these fruits are also rich in vitamin C, which can promote iron absorption. Along with fruits, a number of vegetables can also 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 tomatoes are some iron-rich vegetables. Even nuts and seeds like almonds, cashews, peanuts, groundnuts, walnuts, sunflower seeds, sesame seeds, and pumpkin seeds contain this mineral. Other good sources of this mineral are, whole grains and cereals, beans and pulses, blackstrap molasses, fish, eggs, and red meat.