Fruit with a high iron content
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The intake of nutritional supplements that should make you feel better is now completely a thing of the past. After all, you can very easily increase the hemoglobin level in the blood and turn your back on iron deficiency for good by adding fruits with a high iron content to your daily menu.
Iron as an essential nutrient
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Iron is an essential nutrient for our body. Without it, life would not even be possible. Iron is a mineral that functions as the main component of the blood that ensures the formation of hemoglobin. This hemoglobin is found in the red blood cells and is responsible for the red color of the blood. Hemoglobin ensures the transport of water and oxygen throughout the body in the various organs. A lack of hemoglobin means that the blood is not getting enough oxygen, which is why people suffering from iron deficiency often feel tired and exhausted.
Risk groups for iron deficiency
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People sensitive to low hemoglobin levels may include:
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Fruit with a high iron content
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Fruit Amount of iron per 100g Apricots 6.3 mg Raisins 3 mg Persimmons 2.5 mg Mulberries 1.7 mg Dates 1 mg Currants 1 mg Plums 0.9 mg Tomatoes 0.7 mg Pomegranates 0.3 mg Watermelon 0.2 mg
Dried apricots
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Dried apricots are not only tasty but also a great source of iron. One hundred grams of dried apricots already contains fifty percent of the daily recommended amount of iron. Dried apricots are also rich in antioxidants, promoting beauty, youth and healthy vitality for both young and old.
Raisins
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Raisins are nothing more than dried grapes. The word raisin comes from the Latin word 'racemus' which means 'a cluster of berries'. Raisins are common dry fruits and have an iron content higher than many other fruits.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Khakis
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The persimmon is a fruit that you can enjoy in both winter and summer. Although persimmons are the national fruit in Japan, they are unfortunately no longer so popular with us. They have a yellow-orange appearance and resemble tomatoes. Persimmons are rich in antioxidants and are known for their high vitamin C, iron and other nutrients.
Mulberries
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Mulberries come in three colors, namely red, white and black. Not only are they great for diabetics, they are also rich in iron making it the ideal fruit for those suffering from anemia who need to increase the hemoglobin level in their blood.
Dates
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The date is the national fruit of Saudi Arabia and represents vitality and growth. This intensely sweet fruit is full of energy and has a very high nutritional value. They are cholesterol-free and contain very little fat. Dates are highly recommended to pregnant women due to the rich presence of iron and other nutrients that provide extra strength and energy.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Currants
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There are many types of berries, but the most common are the glossy red or black berries that are used as a topping or in jam and jelly preparations. They contain a source of nutrients and iron despite the small size of these fruits.
Plums
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Plums are consumed both fresh and dried and are characterized by their black, wrinkled appearance. The high fiber content can make it difficult to eat them when dried, but soaking them overnight can solve this problem. It is best not to throw away the juice obtained because it is also rich in nutrients. Ideal for use in a fruit juice or smoothie.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
Tomatoes
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Sun-dried tomatoes can contain up to 9.1 mg of iron. Since the daily recommended amount of iron is ten milligrams, sun-dried tomatoes provide no less than 91% of the daily recommended iron intake. Tomatoes are also rich in several antioxidants that promote skin and organ health.
Pomegranates
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In many countries the pomegranate is the recommended fruit of choice for blood-related diseases such as iron deficiency and anemia. In addition, punicalagine bonds in the pomegranate have a beneficial effect on the heart and blood vessels
Watermelon
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Watermelon is a refreshing summer fruit that is made up of 90% water and is rich in nutrients including iron and vitamin C.