Fruits high in iron: Iron is a nutrient that plays an important role in the functioning of the body. Iron deficiency can lead to lack of energy, low energy, shortness of breath, headaches, irritability, dizziness, and anemia. Recommended daily iron intake varies according to gender and life stage. For example, men and women age. Menopause In general, about 8 milligrams of iron is need per day. But this increases to 18 mg per day for menstruating women and 27 mg per day for pregnant women.
And because there are many types of iron, Some types are easier for our bodies to absorb. Such as heme iron, which the body can easily absorb and use quickly. Iron is normally found in food in two forms: heme iron and other forms of iron (nonheme iron). Heme iron is only found in animal products. While other types of iron are found in plants. However, we are often advis to eat a variety of meats and vegetables. so that the body receives complete nutrition But for people who eat little meat or vegetarians And worry that you will have iron deficiency? We ยูฟ่าเบท have gathered together fruits and vegetables that are rich in iron.
First of all, you should understand that Fruit is not a major food group that is a good source of iron. Because as mention above Iron in a form that is easily absorb by the body is often found in the meat food group . However, some fruits are consider high in iron compar to other fruits. Examples that are easily available include:
The amount of iron the body needs varies from person to person. Men are around 11.5 mg/day. For women, it is approximately 20 mg/day.
Mango: in 100 grams provides approximately 0.1 milligrams of iron and also contains many other good nutrients. Whether it’s vitamin A, vitamin C, vitamin E, vitamin K, folate, vitamin D and copper.
Watermelon: in the amount of 100 grams provides approximately 0.2 milligrams of iron. In addition, watermelon also has the advantage of providing lycopene (Lycopene), which is an antioxidant. A type that is quite high and also contains vitamin C , vitamin A, vitamin B5 and many other minerals.
Mulberry: in the amount of 100 grams will provide approximately 1.8 milligrams of iron. It also provides many other good nutrients such as dietary fiber, vitamin C, vitamin E, vitamin K, potassium and anthocyanin ( Anthocyanins)
Prunes: in the amount of 100 grams, will provide approximately 0.9 milligrams of iron. Prunes also contain dietary fiber, vitamin K and the antioxidant polyphenol .
Avocado: in 100 grams will provide approximately 0.5 milligrams of iron. It also has dietary fiber, vitamin C, vitamin E, folate and good fats.
Strawberries: in the amount of 100 grams provide approximately 0.4 milligrams of iron. In addition, strawberries are low in calories, high in dietary fiber and provide vitamin C, folate , potassium and manganese. too