Iron is an important nutrient. It performs many vital functions in our body. Iron participates in the formation of hemoglobin, the protein in blood that delivers oxygen from the lungs to the body cells. Without iron, our cells would be unable to function normally. Low iron levels impair the growth and development of man, the synthesis of connective tissue and hormones.
The body needs constant sources of iron. Combinations are lean meat, seafood, and leafy greens. But to quickly raise the level of iron in your blood, you need to constantly consume foods rich in this substance.
We have selected for you 10 delicious and refreshing fruits and vegetables to meet the daily requirements of iron.
Foods rich in iron
Recommended by nutritionists taking iron is 10-20 mg a day. Consumption for adult men under the age of 50 years is 10 mg, for women is 18 mg. for Pregnant need to increase iron intake to 33 mg. to All people over the age of 50 is sufficient to just 10 mg a day. Vegetarians need not less than 27 mg per day.
These sweet and sour berries are well proven to be jellies, jams and puddings. One glass of mulberry will give you of 2.59 mg of iron, or 14.3 % of the daily value. Eat berries of a mulberry just like that or with cream and sugar!
- Dried black currants and raisins
Many people like black currant for its full-bodied taste and aroma. And it nourishes the body with iron — half Cup of berries contains of 2.34 mg or 13% of daily value. Currants are good in jams, sorbets, pastries. Store it for future use in frozen or dried form.Regularly use raisins, a handful of raisins contains 1.36 mg of iron is 7.5% of the daily value. Raisins in perfect harmony with the Breakfast cereal, rice pudding and cottage cheese stuffed pancakes.
A glass of juicy crispy coconut meat contains of 1.94 mg iron (11 % DV). Add coconut in desserts and salads for flavor. It can be combined with vegetable stews and curries.
- Dried apricots
Dried apricots — a friend since childhood of dried apricot. Has a distinct sweet and sour taste, perfect for stewed fruits, hot sauces, steamed vegetables. You can add dried apricots in muesli, homemade bread, filling for pies and salads. Half a Cup of dried apricots will give you of 1.73 mg of iron, which corresponds to 9.6% of daily value.
In raw tomatoes is not as much iron, while the cooked tomatoes will provide you of 1.63 mg of iron, which corresponds to 9% of the daily value. More useful is to use tomato paste or dried tomatoes — in this concentrated form, the iron is better absorbed at small portions of the product.For example, a Cup of tomato puree contains 4.45 mg of iron — almost 25 % of the daily value. Use tomatoes as a base for a sauce for pasta, steamed vegetables or curry. Try sun dried tomatoes is a delicious treat! Half a Cup contains 2.5 mg of iron (14 % DV).
Pumpkin is an excellent source of nutrients and fiber. Eating a Cup of cooked pumpkin, you increase the level of iron in blood at 1.40 ppm, which is 7.7 % of the daily value. Add pumpkin to soups and stews for a creamy nutty taste. And let’s not forget about everyone’s favorite sweet treat — pumpkin pie! Eating just one slice, you’ll fill your body of 1.97 mg of iron is approximately 10.9 % of the daily value.
Widely popular in the Mediterranean olives have long relished the residents of our regions. After all, they give a great taste to any salad. And how they enrich sauces for pasta and pizza! Prepare a snack olive paste tapenade of crushed olives, anchovies and capers. Five large olives will enrich you 0.75 mg iron — 4% of daily value.
Prunes, or dried plums, is also an excellent source of iron. A half Cup of pitted prunes contains 0,81 mg of iron (4.5% of the daily value). Use dried prunes in sweet and savoury dishes to give them a deep, rich taste.Experiment with vegetable ragout, compote and fruit cake. Delicious muesli and bread are obtained with prunes. For an additional portion of iron try to grind the prunes in a blender with water or juice. In a Cup of this drink contains of 3.02 mg of iron (16.7% of the daily value).
These sweet spicy fruits also contain a lot of iron. Only one date will give you a 0,22 mg of this substance. Eating 5 pieces a day, you enrich the body of 1.1 mg iron (6 % DV). This is a healthy and nutritious snackand additive to biscuits, cakes and other desserts. Try the figs with cheese, and you will forever love this combination!
What is summer without delicious watermelon? Add pieces of watermelon in a fruit salad. Your taste buds will be delighted by a refreshing combination of watermelon, feta cheese and mint. One slice of watermelon contains 0.69 mg of iron (3.8% of the daily value). Useful tip: to choose a ripe watermelon, you have to slam on it. Take it, if you hear a ringing sound. If buying already cut watermelon, make sure the seeds were black, not white.
Bite is fresh, juicy peach on a summer day — and the whole world will become beautiful! These fruits are filled with nutrients, including iron. One medium-sized peach will provide you 0,38 mg of iron, or 2.1% of the daily value. Caramelized peaches or cooked in wine, in the form of a sorbet or smoothie — choose a variant to your liking! We recommend not to store peaches in the refrigerator, their flesh becomes mealy.
Fruits and veggies is a full meal! Nutritionists in one voice insists that we need to change their taste preferences and multiple times a day, eat a serving of fruit and vegetables.
Some foods can hinder the absorption of iron by the body. For example, calcium and iron — are incompatible. Do not drink coffee, tea, calcium rich foods along with iron-containing fruits and vegetables. Instead, drink orange juice, eat broccoli, and strawberry — sources of vitamin C. So you will improve your iron intake.
I hope we have convinced you to include more of these fruits in your diet and even replace a full meal. You liked the article? Waiting for your reviews on tasty and healthy foods that will not get bored and always appetizing!