For those who do not eat meat or suffer from anemia.
Iron deficiency is a serious problem that can lead to anemia. When the level of iron in the blood falls, red blood cells cannot produce hemoglobin, which leads to fatigue and anemia.
Your body needs to constantly replenish iron stores to maintain hemoglobin levels and your productivity.
This can be achieved by eating iron-rich fruits. Some foods have more iron than others, such as a handful of figs, dates, apricots, pomegranates or raisins.
Iron also plays a huge role in the delivery of oxygen and water to all organs of the body. Iron from foods other than meat is not easily absorbed by the body. Therefore, iron deficiency is most often observed in vegetarians and vegans, they need to use vitamin C for better absorption of iron.
Here is a list of fruits rich in iron. Add these foods to your diet and feel a surge of energy and health, get rid of iron deficiency in the blood.
7 iron-rich fruits to prevent anemia.
- Dates.
It is a very sweet nourishing fruit, consumed fresh or dried, it gives energy and is famous for its supply of iron. In composition 250 gr. dates 3 milligrams of iron. Milk dates are ideal for a healthy breakfast to prevent iron deficiency anemia. They can also be used to make various sweets. Add dates to salads, pastries, jams.
- Apricots.
Apricots are rich in protein, carbohydrates, vitamin A, iron and other minerals. Dried apricots (dried apricots) are especially rich in iron, which can be stored for several months and remain fresh. 100 gr. dried apricots contains half the norm of iron per day.
Fresh apricots can be used in the form of juice, combined with ice cream, oatmeal, added to salads and pastries.
- Figs.
Figs can be eaten fresh or dried. In dried form, all the beneficial properties of figs are doubled, it is better to soak it overnight and add to porridge, cook pastries with it, combine with ice cream.
- Raisin.
Raisins are dried sweet grapes, beneficial in the presence of iron and glucose.
Half a cup of raisins contains 1.6 milligrams of iron, which is easily absorbed by the body and helps blood formation.
Raisins with peeled almonds, cashews or pistachios are the best combination, which is a separate dish.
- Sun dried tomatoes.
Sun-dried tomatoes are not so popular, but easy-to-prepare product that contains 9.1 milligrams of iron per serving.
The rate of iron for an adult is 18 milligrams, for children - 10.So, dried tomatoes can provide almost the rate of iron for children almost completely, for adults - by half. You can use them in any form - as is, baked, stewed, canned.
- Prunes.
Iron-rich prunes better soaked overnight. Do not drain the water out of the prunes - there are also many useful substances.
100 gr. prunes contain 9 milligrams of iron. You can add it to smoothies, cereals, cakes, make jam and jelly out of it.
- Grenades.
Pomegranate is a useful product for those who suffer from iron deficiency anemia. They are best consumed fresh and added to salads.
Refreshing pomegranate juice to compensate for iron deficiency, help in the fight against depression, will be an excellent addition to your diet.
Maintain iron levels in the blood, stay healthy and active by consuming these foods.