Fruit rich in iron has many important and necessary functions. Its main function is to carry oxygen throughout your body as part of red blood Iron deficiency causes anemia.
Vitamin a is very important for good vision. Vitamin A is a component of protein rodopsin which also helps the eyes to see in low light.
Sweet potato, carrots, red capsicum, pumpkins and squash are the best sources of vitamin A.
Fruit rich in iron and foods rich in iron – 13 foods that are high in iron
1- Fish is a very nutritious food and its different varieties, like tuna, are rich in iron. In fact, 3 ounces (85 mg) of canned tuna give 1.4mg of iron. In addition to tuna, many other fish like mackerel, haddock, and sardines are a few examples of iron-rich foods.
2- Red meat Red meat is rich in iron, protein, zinc, and several B vitamins. 3.5 ounce (100g) serving of ground beef gives 2.7mg of iron.. Red meat is the most readily available source of heme iron, especially for people with anemia. Research shows that iron deficiency will be less in those people who consume red meat, poultry, and fish on a regular basis.
3- Broccoli is an edible green plant and belongs to the cabbage family. Broccoli is a highly nutritious food.
One cup (156 grams) cooked serving of broccoli contains 1mg of iron. Broccoli is also packed with vitamin C, which helps your body to absorb iron better. Broccoli is a low-calorie food that reduces the risks of cancer and boosts the immune system.
4- Tofu is a soy-based food that is popular among vegetarians and in some Asian countries. Tofu is an excellent source of iron and several minerals, including calcium, magnesium, and selenium. Half cup of Tofu (126 g) serving gives 3.4mg of iron and also provides 22g of protein.
Tofu also contains a unique compound called isoflavones which are associated with improving insulin sensitivity, reducing the risk of heart diseases, and also giving relief from menopausal symptoms.
5- Nuts are a good source of non-heme iron. Those people who want to increase their daily intake of iron should include nuts and seeds in their daily diet. Nuts like almonds, cashews, and pine nuts serve 1-1.6 mg iron per ounce.
Nuts are also a good source of protein, fiber, good fats, vitamins, minerals, and several antioxidants. To get more benefits, always using nuts in raw form roasting or blanching of nuts may damage their nutrients.
6- Dark Chocolate Dark chocolate is an incredibly delicious and nutritious food. One ounce (28g) serving of dark chocolate provides 3.5mg of iron, which is enough to fulfill your daily requirements of iron.
It also contains prebiotic fiber which nourishes friendly bacteria in your gut. Dark chocolate and cocoa powder have more antioxidant properties, therefore the best way to consume 70% of cocoa powder is dark chocolate. Different studies show that chocolates have beneficial effects on cholesterol and may reduce the risks of heart attacks and strokes.
7- Quinoa is a popular grain known as pseudo cereal. One cup (185 grams) of cooked quinoa serves 2.8mg of iron.
Quinoa does not contain gluten, which makes it a good choice for those people who have celiac disease or gluten intolerance. Quinoa is rich in protein, folate, magnesium, copper, and many other nutrients. Quinoa also has antioxidant properties that protect your cells from damage during metabolism and in response to stress.
8- Meat is a nutritious and delicious food.
3.5 ounces (100g) of dark turkey meat provides 1.4mg of iron, while the same amount of white turkey meat offers 0.7mg of iron. Dark turkey meat also provides 28g of protein per serving and minerals including 32% of zinc and 57% of selenium.
Turkey meat is a high protein food that helps you to reduce weight as high protein gives a feeling of fullness and increases, metabolic rate, and prevents muscle loss.
9- Coconut milk Coconut milk is the best alternative to cow milk. half-cup (118ml) of coconut milk serves 3.8mg of iron. It is also an excellent source of several vitamins and minerals, including magnesium, copper, and manganese. Coconut milk lowers blood pressure and cholesterol, improves digestion and reduces fat.
10- Pumpkin seeds Pumpkin seeds are a tasty and portable snack. One ounce (28g) serving of pumpkin seeds contains 2.5mg of iron. Pumpkin seeds are also a good source of vitamin K, zinc and manganese.. They are also a big source of magnesium, which helps to reduce the risk of insulin resistance, diabetes, and depression.
11- Olives are technically a fruit and a good source of iron. 3.5 ounces (100g) of olives provide about 3.3mg of iron. Fresh olives are also a big source of fiber, fat-soluble vitamins A &, and good fats. Olive oils also provide several health benefits, including a lower risk of heart diseases.
12- Oats are a delicious and tasty way to add iron to your diet. A cooked cup of oats contains about 3.4 mg of iron. Oats also serve a good amount of plant protein, fiber, zinc, magnesium, and folate. Oats also contain a soluble fiber called beta-glucan which helps to promote gut health, gives feelings of fullness, reduces cholesterol and blood sugar levels.
13- Mulberries are a type of fruit with a particular nutritional value. One cup of mulberries offers 2.6 mg of iron and also meets with an 85% quantity of vitamin C. Mulberries are also a big source of antioxidants as well, which gives protection against heart diseases, diabetes, and cancer.