However, its absorption can be increased by consuming other food sources of vitamin C and heme iron. Now a gm of berries contains 0. Although that is a little low, berries act as iron absorbance boosters.
Well, berries are great sources of vitamin C, be it strawberries, blackberries, or blueberries. Vitamin C or ascorbic acid enhances the absorption of non-heme iron by preventing the formation of insoluble iron compounds.
Studies have proven that vitamin C not only improves iron absorption but also, increases cellular iron uptake. Moreover, the vitamin helps in the reduction of a ferric form of iron to ferrous, which is readily absorbed by the body.
These are the dried plums. These dried versions of our beloved plums are power-packed with vitamins and minerals. And yes, it is certainly one of the important iron-rich fruits. It has been mentioned as per USDA, that grams of prunes contain 3. These dried plums also contain a good quantity of dietary fiber, vitamin K, B vitamins, calcium, and potassium. You can include prunes into your diet by adding them to your bowl of morning cereals.
Not a dried fruits fan? According to USDA, grams of watermelon has about 0. Not just that, watermelons are rich in vitamin C , which further increases the efficiency of non-heme iron in the body. Watermelon is also a good source of lycopene and beta-carotene which helps in increasing iron absorption in the body.
Studies have seen the same phenomena though its exact mechanism is yet to be studied more. Not just that, pomegranate also contains vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. Pomegranate helps in reducing the symptoms of iron deficiency.
Another iron-rich fruit on the list is raisins, which are basically dried grapes. A gms of raisins contain about 1 mg of iron. They contain almost twice the amount of iron present in grapes. When grapes are dehydrated to give raisins, the nutrients get more concentrated.
Besides iron, raisins are also packed with carbohydrates, B vitamins, and potassium. Raisins contain certain members of the vitamin B complex that are responsible for the formation of new blood. Various factors affect the iron requirement of an individual like.
This is because of the low bioavailability of plant-based iron non-heme iron while animal-based iron heme iron is easily bioavailable to the body.
Interested in losing weight by following easy to follow Indian diet? Read more Nutrition Facts for Cooked Spinach. Nutrition Facts for Cooked Snow Peas. Nutrition Facts for Asparagus. Nutrition Facts for Baked Acorn Squash. Ascorbic acid is also useful in boosting the immune system.
White berry fiber is a great source of health for the body, especially the digestive system. It is also a wonderful fruit to lower blood sugar and prevent diabetes and obesity. If you have anemia or lack of energy to carry out your daily activities, you can eliminate this problem by regularly consuming this fruit.
Dried berries are a very rich source of iron and protein and can help relieve anemia and increase the energy needed. For more information, please visit our products. Also, Dried dates rich in Iron, antioxidants that are important for a healthy body. Major iron-rich dry fruits with important benefits are here. Dried Fruits and Iron Keeping the fresh fruit is very difficult and it is very fast to rot.
Iron in dried fruits Iron in the body is very important for blood flow. Iron performs five important functions in the body Helps to grow. Iron in Figs Dried figs are very useful for pregnant women. Dried yellow plum One cup of dried yellow aloe contains 4.
Apricots iron Dried apricots are one of the best options to boost the growth and development of apricots. Iron in raisins Each cup of raisins contains 4 grams of protein and 5 grams of fiber.
Cherries and dried cherries Cherry is a good appetizer. Dried apples One cup of dried apple contains about 2 grams of protein. Peaches, dried, sulfured, uncooked - Iron 4. Prunes, dehydrated low-moisture , uncooked - Iron 3. Currants, zante, dried - Iron 3. Apricots, dried, sulfured, uncooked - Iron 2. Apricots, dehydrated low-moisture , sulfured, stewed - Iron 2.
Peaches, dehydrated low-moisture , sulfured, stewed - Iron 2. Pears, dried, sulfured, uncooked - Iron 2. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. All Rights Reserved. Any duplication or distribution of the information contained herein is strictly prohibited.
List of Dried fruit High in iron Content per g. Apricots, dehydrated low-moisture , sulfured, uncooked - Iron. Peaches, dehydrated low-moisture , sulfured, uncooked - Iron. Longans, dried - Iron.
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