Which food item is rich in iron among apple pulsese and rice?
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7 Iron-rich fruits
In order to fulfil your iron requirements, we bring to you 7 iron-rich fruits that you can totally sneak into your diet.
1. Dates:-Dates are rich in iron
A 100 gram of apricots contains more than 50 percent of our daily iron requirement. Besides, being iron-rich fruit, dates are amazing sources of antioxidants.
They contain elements like calcium, iron, phosphorus, sodium, potassium, magnesium and zinc, as well as vitamins like thiamin, riboflavin, niacin, folate, vitamin A and vitamin K. Dates, are great sources of fiber as well.
2. Dried Apricots:-Dried Apricots are iron-rich fruits
A 100 gm of apricot contains 2.7 mg of iron. Not just an iron-rich fruit, dried apricots are excellent sources of dietary fiber too. They contain soluble fiber that is responsible for reducing cholesterol. Soluble fibre binds to fatty acids and helps in their removal through excretion.
The type of iron that we get from dried apricots are non-heme iron that is usually not absorbed easily. However, its absorption can be increased by consuming other food sources of vitamin C and heme iron.
3. Berries:-Berries are rich in iron
Now a 100 gm of berries contain 0.3 mg of iron. Although that is a little low, berries act as iron absorbance boosters. How? Well, berries are great sources of vitamin C, be it strawberries, blackberries or blueberries.
Vitamin C or ascorbic acid enhances the absorbance of non-heme iron by preventing the formation of insoluble iron compounds. Moreover, the vitamin helps in reduction of ferric form of iron to ferrous, which is readily absorbed by the body. [4]
4. Prunes:Iron rich prunes
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 in Healthline that one half-cup of prunes contain 0.81 mgms of iron.
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.
5. Watermelon:Watermelons are great iron sources
Not a dried fruits fan? Well, here’s the most juicilicious fruit which is also a great iron rich fruit. Yes, one-eighth of a medium-sized watermelonhas about 1.5 gm of iron.
Not just that, watermelons are rich in vitamin C, which further increases the efficiency of non-heme iron in the body.
6. PomegranatePomegranate: Rich in Iron
A 100 gms of pomegranate contains 0.3 mg of iron. This iron-rich fruit, pomegranate’s seeds are one of the most common recommended iron-rich fruits for fighting anaemia, that is caused due to iron deficiency.
Not just that, pomegranate also contain vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. Pomegranate helps in reducing the symptoms of iron deficiency.[5]
7. Raisins
Raisins: Iron Rich Food
Another iron-rich fruits are the raisins are basically dried grapes. A 100 gms of raisins contain about 1.9mg 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.[6]Raisins contain certain members of vitamin B complex that are responsible for the formation of new blood
AND MAKE AS A BRAINLEST
In order to fulfil your iron requirements, we bring to you 7 iron-rich fruits that you can totally sneak into your diet.
1. Dates:-Dates are rich in iron
A 100 gram of apricots contains more than 50 percent of our daily iron requirement. Besides, being iron-rich fruit, dates are amazing sources of antioxidants.
They contain elements like calcium, iron, phosphorus, sodium, potassium, magnesium and zinc, as well as vitamins like thiamin, riboflavin, niacin, folate, vitamin A and vitamin K. Dates, are great sources of fiber as well.
2. Dried Apricots:-Dried Apricots are iron-rich fruits
A 100 gm of apricot contains 2.7 mg of iron. Not just an iron-rich fruit, dried apricots are excellent sources of dietary fiber too. They contain soluble fiber that is responsible for reducing cholesterol. Soluble fibre binds to fatty acids and helps in their removal through excretion.
The type of iron that we get from dried apricots are non-heme iron that is usually not absorbed easily. However, its absorption can be increased by consuming other food sources of vitamin C and heme iron.
3. Berries:-Berries are rich in iron
Now a 100 gm of berries contain 0.3 mg of iron. Although that is a little low, berries act as iron absorbance boosters. How? Well, berries are great sources of vitamin C, be it strawberries, blackberries or blueberries.
Vitamin C or ascorbic acid enhances the absorbance of non-heme iron by preventing the formation of insoluble iron compounds. Moreover, the vitamin helps in reduction of ferric form of iron to ferrous, which is readily absorbed by the body. [4]
4. Prunes:Iron rich prunes
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 in Healthline that one half-cup of prunes contain 0.81 mgms of iron.
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.
5. Watermelon:Watermelons are great iron sources
Not a dried fruits fan? Well, here’s the most juicilicious fruit which is also a great iron rich fruit. Yes, one-eighth of a medium-sized watermelonhas about 1.5 gm of iron.
Not just that, watermelons are rich in vitamin C, which further increases the efficiency of non-heme iron in the body.
6. PomegranatePomegranate: Rich in Iron
A 100 gms of pomegranate contains 0.3 mg of iron. This iron-rich fruit, pomegranate’s seeds are one of the most common recommended iron-rich fruits for fighting anaemia, that is caused due to iron deficiency.
Not just that, pomegranate also contain vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. Pomegranate helps in reducing the symptoms of iron deficiency.[5]
7. Raisins
Raisins: Iron Rich Food
Another iron-rich fruits are the raisins are basically dried grapes. A 100 gms of raisins contain about 1.9mg 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.[6]Raisins contain certain members of vitamin B complex that are responsible for the formation of new blood
AND MAKE AS A BRAINLEST
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