Your body has a constant flow of iron for many vital functions through iron fruits. And although lean meat, shellfish and green leafy vegetables are often considered good sources of iron, fruits can also help you meet your daily quota. Here is a summary of the 10 best fruits for a tasty and refreshing boost of iron! The recommended iron intake is between 8 Mg and 18 Mg, but vegetarians need more. The recommended daily intake of iron for adult men 50 years of age or younger is 8 mg, while for women of that age it is 18 mg. If you are pregnant, you should increase your intake to 27 mg and all adults, men and women, over 50 years of age, should consume only 8 mg of iron per day. If you are a vegetarian, you need pbteneer 1.8 times the recommended value to get enough of this mineral. This is because meat contains a form of iron known as heme iron, which is more easily used by your body than the nonheme iron found in plant foods.
In the list of fruits that follows, the daily value (DV) is set at 18 mg of iron. Which means that if you are an adult man or a woman over 50, this DV is already adapted to the vegetarian diet. If you are pregnant or an adult woman under 50, you should consider a higher intake of food based on your diet. The percentage of your daily value has been indicated for a given serving size, so that you can easily determine How to meet 100% of your needs.
1 cup of blackberries: 2.59 mg of iron (14.3% DV)
Blackberries have a strong bittersweet taste and lend themselves well to make jellies, jams and puddings. One cup of these berries can give you 2.59 mg or 14.3% of your daily value. You can eat them alone or taste them fresh with a little cream and sugar.
2. Currants and Raisins:
Half cup of currants: 2.34 mg of iron (13% DV)
Half cup of raisins: 1.36 mg of iron (7.5% DV)
The currants are a small, dark grape with an intense flavor. And they can give you a good dose of iron – 2.34 mg or 13% of your RV in half a cup. Use them to make jams or sorbets and add them to summer puddings. Normal raisins can also help, with half a cup of 1.36 mg of iron – that’s 7.5% DV. Raisins are a great addition to a mixture of nuts and work well in rice pudding or stuffed pancakes.
One cup of coconut meat: 1.94 mg of iron (11% DV)
Is it a dried fruit? A fruit? It’s coconut! One cup of the slippery, sweet and juicy coconut meat has 1.94 mg of iron (11% DV). Enjoy it in Asian-style desserts or try adding it to salads to give it a special touch. It even lends itself well to curry. If that is too experimental for you, then consider this – 28 grams of dried unsweetened coconut has 0.94 mg (5.2% DV). So you can add it to your baked dessert. If you want a simpler way to use coconut, just take the cream and beat a quick Thai curry with vegetables. One cup of coconut cream has 5.47 mg of iron (30.4% DV) so it will be helpful.
4. Dried Apricots:
Half cup of apricots: 1.73 mg of iron (9.6% DV)
Dried apricots have a strong bittersweet taste and work well in compotes and stews. You can also sprinkle a little on your muesli and add it to bread, stuffing and salads.
“Half a cup of dried apricots will give you 1.73 mg of iron, meeting 9.6% DV”.
1 cup cooked red tomatoes: 1.63 mg of iron (9% DV)
Yes, they are technically fruits! While raw tomatoes do not have too much iron, a cup of simple and cooked tomatoes can give you 1.63 mg of iron, complying with 9% DV. Even better, try tomato paste and sun-dried tomatoes that concentrate nutrition so that you end up getting much more of a smaller portion. One cup of tomato puree, for example, has 4.45 mg of iron – that’s almost 25% DV of iron. Use the puree as a base for your pasta, stew or curry sauce. If you like dried tomatoes, half a cup of them has 2.5 mg of iron (14% DV).
1 cup cooked pumpkin: 1.40 mg of iron (7.7% DV)
Pumpkins are a great source of nutrition and fiber. A cup of cooked pumpkin will give you 1.40 mg of iron, which is 7.7% of your daily value. Add it to soups and stews to give it a creamy flavor. And let’s not forget everyone’s favorite sweet: pumpkin pie! Only one slice can give you 1.97 mg of iron – that’s about 10.9% DV.
5 large olives: 0.75 mg of iron (4% DV)
Widely found throughout the Mediterranean, olives can improve the taste of any salad. And do not forget how well they work in a creamy pasta or as a pizza ingredient. They can also be combined with anchovies and capers to make a delicious tapenade. Or cut them into pieces and add them to pasta and salads. Five large olives will give you 0.75 mg of iron – that’s 4% of your DV.
Half cup of prunes without bone (87 grams): 0.81 mg of iron (4.5% DV)
1 cup of prune juice (256 grams): 3.02 mg of iron (16.7% DV)
Prunes or dried plums are also a great source of iron. Half a cup of boneless plums will give you 0.81 mg of iron, which is 4.5% of your daily value. Use them in sweet and savory dishes to get a deep and rich flavor. Think of stews, compotes and spiced fruit cakes, muesli and breads. And if you want to get an extra dose of iron, try some prune juice. One cup of juice adds 3.02 mg or 16.7% of iron VD.
5 boneless dates: 1.1 mg of iron (6% DV)
These ripe and rich fruits can also increase your iron intake. A boneless date can give you 0.22 mg. Eat about 5 and you will get 1.1 mg of iron (6% DV). They are a good snack and can even be used to sweeten morning cereals. They are also a great addition to cookies, cakes and other desserts. And they also combine well with cheese!
1 piece of watermelon: 0.69 mg of iron (3.8% DV)
What is a summer without delicious watermelons? Add pieces to your fruit salad or mix them with mint and feta to make a refreshing stomach filling. A wedge of delicious watermelon will provide 0.69 mg of iron, complying with 3.8% of your RV. A practical tip to make sure the watermelon is ripe: tap and hear a hollow sound. And if you buy sliced slices, choose ones with black seeds instead of white ones.
1 peach (medium size): 0.38 mg of iron (2.1% DV)
Bite a fresh and juicy peach on a summer day and everything will be perfect! These fruits are loaded with nutrients, including iron. A medium peach will give you 0.38 mg or 2.1% DV of iron. Caramelize the peaches on an iron or poach them in wine. You can also puree them for a summer cocktail or use them in sorbets. They also work well in crumbs, cakes and pies. Avoid storing these fruits in the refrigerator as this can make your meat mealy.