Top 7 Iron-Rich Foods

Iron deficiency can lead to anemia. That is why you should try to take natural supplements to replenish the iron reserves in the body. The best way to do it is to consume iron-rich foods.

Some of the best sources of iron are dates, figs, apricots, prunes, sun-dried tomatoes, raisins, and pomegranate. If you add these fruits to your diet, you can lead an energetic and healthy life. When the body lacks iron, the red blood cells are not able to produce enough hemoglobin.

As a result, people feel tired and anemic. Therefore, it is crucial to keep replenishing your iron reserves so that the body can function properly and produce enough hemoglobin. Of course, some medications can help with this problem.

But, the best way to do it, is to consume foods filled with iron.

However, have in mind that not all iron-rich foods contain the same level of iron. On the contrary, some have more iron than others. And since the iron is crucial for transporting oxygen and water through the entire body, it is important to eat every food that is rich in iron.

Furthermore, vegetarians and vegans have the highest chances of iron deficiency since they don’t consume meat. Meat is the best source of iron. Therefore, they need to consume more vitamin C so that the body will get the help it needs to absorb the iron from plants.

7 Iron-Rich Foods

Here are the best fruits that you can add to your diet to prevent iron deficiency.

1. Raisins

Sun-dried grapes are one of the best sources of iron. We recommend this healthy food because of the glucose it contains. Furthermore, ½ a cup of raisins has 1.6 milligrams of iron. The body can easily assimilate it and produce more blood.

The best way to consume raisins is to eat them with pistachios, almonds, and cashews. Also feel free to use them in curries, soups, sweets, or even as a milk additive.

2. Prunes

Prunes are black and wrinkled dried plums. They contain a sufficient amount of iron. The best way to get the adequate amount of iron from the prunes is to soak them overnight. The next morning, drink the water that the prunes soaked in and get all the necessary nutrients.

Also, you can add the prunes to cereal, juice, cookies, jams, smoothies, and jellies.

3. Dates

Dates are a sweet fruit packed with nutritional benefits and plenty of iron. A cup of dates has 3 milligrams of iron. Therefore, feel free to add them to your daily meals and drinks if you want to prevent iron deficiency. Eating healthy foods such as these can be especially beneficial and healthy for the body.

So, make sure to add them to jams, puddings, salads, and spreads.

4. Sun-Dried Tomatoes

Not many people consume sun-dried tomatoes, but they should. They are easy to cook and contain 9.1 milligrams of iron in one serving. Besides, the recommended daily allowance of iron for children is 10 milligrams, while for adults is 18 milligrams.

In other words, sun-dried tomatoes can provide the body with almost 50% of the daily iron requirements. So, make sure to eat plenty of sun-dried tomatoes.

5. Pomegranate

Pomegranates are excellent for preventing blood-related illnesses such as anemia and iron deficiency. Therefore, make sure to eat plenty of fresh pomegranates. Also, you can add them to any salad or juice. As some people claim, pomegranates may even help with depression.

So, try to eat more pomegranates to stay healthy, active, and replenish your iron reserves.

6. Figs

You can eat figs either fresh or dried. But when you dry them, their nutritional value doubles. As a result, dried figs can be a perfect source of iron. So, make sure to add them to cookies, cereals, cakes, and ice creams.

7. Dried Apricots

Dried apricots contain the similar nutritional benefits as peaches. They are rich in carbohydrates, iron, protein, and vitamin A. Since they stay fresh for a longer time, you can store them for months. In 100 g of dried apricots, there are more than 50% of the daily iron requirements.

Therefore, you definitely need to add them to your meals, juices, ice-creams, toppings, milkshakes, and salads.

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