Joybynature.com Team


Iron is an essential mineral, which forms the main component of the blood, called hemoglobin. is needed to transport water and oxygen throughout the body to the various organs. It is important to maintain healthy levels of iron in your blood stream for your body to function properly. Iron-rich fruits are an easy and tasty way to ensure that enough blood is pumped in the body. And the list is discussed below.


Iron helps in various metabolic functions of the body, click here to know more.


1. Pomegranate

In many countries, pomegranate is the number-one recommended fruit for all blood-related illnesses, including iron deficiency, or anemia. Chemical compounds in pomegranates called 'punicalagins' are immensely beneficial to the heart and blood vessels thus ensuring optimum amount of blood gets pumped by the heart and is carried through the vessels unconstructively.


It is important to keep iron levels in the body at optimum levels  for proper functioning, click here to know more.


2. Watermelon

A refreshing summer fruit, the watermelon is 90 percent water but is rich in many nutrients, including iron. It also has high vitamin C levels, which help the body absorb iron more quickly and efficiently.


Combination of iron and vitamin C is very good for blood health, click here to know more.


3. Sun-Dried Tomatoes

Any form of tomato as in fresh, cooked, stewed, canned, or other is a relatively high source of iron. 100 g of sun-dried tomatoes contain up to 9.1 mg of iron. The recommended daily allowance of iron for adults is 18 mg (for children, it's 10 mg). That means sun-dried tomatoes can provide you with a whopping 50 percent of your iron for the day. Tomatoes are also rich in various antioxidants, especially lycopene, which promotes radiant, beautiful skin and healthy organs.


Soup is a great way to intake tomatoes, click here to know more.


4. Dates

This intensely sweet fruit is packed with energy and is highly nutritional. They are cholesterol-free and low in fat. It further provides ample sources of iron, which increases hemoglobin levels in blood. Every cup of dates (250 g) contains 3 mg of iron.


Dates are rich in iron and other nutrients, click here to know more.

5. Dried Apricots

Dried apricots are not only delicious but also a great source of iron and rich in antioxidants, which help promote beauty and healthy vitality in young and old alike. Every 100 g of dried apricots contain more than 50 percent of the daily iron requirement. They are rich in fiber, which means that their sugar is released gradually into the blood and helps maintain a steady blood sugar level.


An interesting way to consume apricot is in form of chutney, click here to know more. 

6. Raisins

Raisins are fairly common, and have more iron than many other fruits. Every 1/2 cup of raisins contains 1.6mg of iron.


Instead of unhealthy snacks, munch on raisins. Click here to know more.


7. Persimmons

They are orange-coloured fruits that resemble tomatoes. Persimmons are very popular in Japan, where they are the national fruit and beloved for their antioxidants, high vitamin C, iron, and other nutrients.


8. Mulberries

Mulberries are a great fruit to add for an iron-rich diet, because they are delicious, and can be used variously. Revered as the latest superfood, they are not only are great for diabetics, but also rich in iron, making it a great fruit of choice for anemic and those looking to increase their hemoglobin levels. Every 100 gm of mulberries contains 1.8 mg of iron.


Mulberry is also know to lighten skin tone, click here to know more.

9. Currants

Though they are usually used for condiments, these rather tiny fruits should be consumed as is, as they contain a high level of nutrient density and iron. Currants can contain up to 1 mg of iron per 100 g.

10. Prunes

Prunes are just plums that are dried either naturally in the sun or through dehydration. Prunes are black in color and have a wrinkled outer appearance. Every 100 gm of prunes contains 9 percent of the daily-recommended iron intake.


Prunes are gluten free source of protein, click here to know more.


Changes in the diet can help to overcome iron deficiency though it may take some time to show the results. So fill your plate with these yummy fruits to get more of this important  mineral.



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