Summers are a time of vibrant colors, picnics, family vacations, and refreshing fruits. Indeed the fruits curb our cravings and keep us cool even on the dog days. But there’s another benefit of fruits—fulfilling the nutritional gaps. Yes, heard right! Fruits are an abundant source of several nutrients like vitamins, zinc, magnesium, iron, etc. In addition, they contain large amounts of antioxidants that prevent us from several ailments.
While there is a long list of benefits of eating fruits, here we will discuss the 10 fruits that can boost your iron levels. Iron is the utmost important nutrient that our body needs to produce hemoglobin– a blood protein. Hemoglobin’s job is to supply oxygen to each part of the body. Also, iron plays an imperative role in soaring the RBC count. The scarcity of this mineral can have a devastating effect on our health and can lead to cardiovascular issues in severe cases.
So, maintaining adequate iron content in the blood through iron-rich foods and liquid iron supplement is crucial for well-being.
Here is the list of 10 delicious & juicy fruits that will help you to ride out summer heat waves as well as boost your iron levels.
Apple
“An apple a day keeps the doctor away!” Apples are among the most popular fruits all over the globe. They are rich in fiber, vitamins A, C, and E, along with minerals such as copper and potassium. In addition, apples contain 2 mgs of iron per 100 gm serving which is nearly 60% of our daily recommended intake (DRI).
Banana
Bananas are one of the most loved fruits due to their taste and health benefits. It contain high levels of carbohydrates along with vitamins A, B6, C, and E and minerals like copper, magnesium, and potassium. Bananas also contain iron at a level of 0.9 mgs per 100 gm serving which is nearly 33% of our daily recommended intake (DRI).
Pomegranate
Pomegranates contain about 2mg/100 g of iron which is more than that found in most fruits and vegetables, including tomatoes and potatoes. You can simply eat them raw, but if you don’t like the taste, you can enjoy them as juice or fruit salad instead!
Moreover, Pomegranates are rich in antioxidants that help prevent heart disease by lowering bad cholesterol and blood pressure levels too!
Prunes
Prunes are high in iron content and are also good for digestion due to their high fiber content. In addition, the vitamins A, B-complex, C, and E present in prunes act as antioxidants and protect the body from free radicals that cause cell damage. Prunes also contain potassium which helps balance blood pressure levels.
Mulberries
Mulberries are a great source of vitamin C which helps boost iron absorption from other foods consumed simultaneously. They also contain magnesium, which helps prevent heart diseases by lowering blood pressure levels, regulating blood sugar levels, and improving bone health.
Pears
Pears contain a good amount of iron and vitamin C, which is a deadly combination to boost iron content and potassium which helps maintain healthy blood pressure levels. You must eat this fruit regularly to prevent anemia.
Coconut
It’s high in iron content and contains magnesium and vitamin C, which helps absorb iron efficiently. It also promotes good digestion and prevents constipation problems.
Raspberries
These tiny berries contain more than 8 grams of fiber per cup and many nutrients like vitamin C, iron, potassium, and manganese that help boost immunity and prevent diseases such as diabetes and heart disease. They are also rich in antioxidants that fight off free radicals that can damage cells in our bodies over time.
Kiwi
This fruit contains more than 15% of the daily recommended value of vitamin C – making it an excellent source of antioxidants! In addition, vitamin C plays a key role in building the immune system and iron levels.
Grapes
Grapes are rich in iron content. A cup of grapes provides 2.1 milligrams of iron, which is more than a cup of spinach or broccoli. The body absorbs the iron content from grapes very well, and it helps to prevent anemia.
Mango
The rich fiber content in mango makes it a good source of iron and calcium. It also contains vitamins A and C, potassium, and dietary fibers, which are essential for good digestion. In addition, mango is one of the best fruits for people with anemia because it contains high levels of vitamin C, helping boost the immune system and increasing hemoglobin count in blood cells.
The Bottom Line-:
Devour these fruits and take liquid iron supplements to elevate your iron levels this summer and stay tuned with us for more such stuff.
