Top 10 Fruits High in Iron to Increase Haemoglobin Levels
How to Increase Haemoglobin Levels With Fruit
Haemoglobin is a protein in red blood cells that help your blood carry oxygen through your body. Iron is necessary to make haemoglobin, so if you have been diagnosed with iron deficiency anemia, there are not enough of these helpers in the blood to distribute oxygen, which is why people lacking in iron feel tired and worn out all the time.
With your doctor's support, It's possible to address an iron deficiency by making a few changes to your diet. It won't provide overnight results, but within four to six weeks of adding iron-rich foods to your diet, your blood will regenerate and replenish itself. Give yourself at least one or two months to achieve healthy iron levels.
These ten fruits are rich in iron and will help bring your haemoglobin levels up. There are also iron-rich vegetables, including peas, parsley, and garbanzo beans. Find a link to another article about veggies that are rich in iron at the end of this article.
10 Iron-Rich Fruits to Boost Haemoglobin Levels
Amount per 100 g
1. Sun-dried tomatoes
2. Apricots, dehydrated
4. Persimmons, raw
5. Mulberries, raw
Who Is at Risk of Iron Deficiency?
People recovering from surgery and illness
1. Sun-Dried Tomatoes
Did you know that 100 g of sun-dried tomatoes can 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 a whopping 50 percent of your iron for the day.
Even though sun-dried tomatoes are a relatively convenient food and can be found at most stores or even made at home, eating them every day might be a little much. Luckily, any form of tomato—fresh, cooked, stewed, canned, or other—is a relatively high source of iron. Bon appetit!
Tomatoes are also rich in various antioxidants, especially lycopene, which promotes radiant, beautiful skin and healthy organs.
2. Dried Apricots
Dried apricots are not only delicious, they're also a great source of iron and antioxidants.
Every 100 g of dried apricots contain more than 50 percent of the daily iron requirement.
Fresh apricots may be thirst-quenching in summer, but dried apricots are a cost-effective way of getting this iron-rich fruit year-round, as they keep longer and can be stored for several months. They are rich in fiber, which means that their sugar is released gradually into the blood and help maintain a steady blood sugar level.
Raisins are nothing but dried grapes. The word "raisin" comes from the Latin word racemus, which means "a cluster of berries." Raisins are fairly common, and have more iron than many other fruits.
Every 1/2 cup of raisins contains 1.6mg of iron.
A great fruit to relish in both winter and summer, it's too bad persimmons are not more popular. The name means "food of the gods." These orange-coloured fruits 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 nutrient content.
Mulberries come in three colours: red, white, and black. Revered as the latest superfood, mulberries have been praised by Dr. Oz on his show. Not only are they great for diabetics, but they are also rich in iron, making them great fruit for anemics and those looking to increase their haemoglobin levels.
Every 100 g of mulberries contains 1.8 mg of iron.
In China, the mulberry tree is hailed as the "tree of life." There are significant medical uses for its leaves, bark, fruit, and roots. Mulberries are a great fruit to add to your iron-rich diet because they are delicious and can be used either dried or fresh to garnish dessert or spruce up the morning oatmeal.
Symptoms of Iron Deficiency
1. Being tired all the time.
2. Slow physical and mental development in children.
3. Poor performance in school for children.
4. Inflamed tongue (Glossitis).
5. Problems in regulating proper body temperature.
6. Poor immune system.
The national symbol of Saudi Arabia, dates represent vitality and growth. This intensely sweet fruit is packed with energy and is highly nourishing. Dates are cholesterol-free and low in fat. They are recommended for pregnant women as well as women going into labour, as their nutrients and energy can provide the expectant mother with stamina and strength. Dates further provide ample sources of iron, which increases haemoglobin levels in blood.
Every cup of dates (250 g) contains 3 mg of iron.
Note: Most doctors recommend that diabetics avoid eating dates due to their naturally high sugar content.
There are many types of currants, but the most common type are the tart glossy red or black berries that are used to prepare jams and jellies. Though they are usually used for condiments, these rather tiny fruits should not be underestimated: They contain a high level of nutrient density and iron. Dried currants are even higher in nutrients than fresh ones.
Currants can contain up to 1 mg of iron per 100 g.
Prunes are just plums that have dried, either naturally in the sun or through a dehydration process. They are black in colour and have a wrinkled outer appearance. The high fiber content of dry prunes can sometimes make them tough to eat. If this is the case for you, simply soak them overnight and enjoy the next morning. Don't throw the water! It contains its own beneficial nutrients, too! Add it to your fruit juice or smoothie, or drink it alone.
Every 100 g of prunes contains 9 percent of the daily recommended iron intake.
9. Pomegranate Seeds
In many countries, pomegranates are the number-one recommended fruit for all blood-related illnesses, including iron deficiency or anemia.
One of the oldest foods known to man, pomegranates are also said to boost fertility and rev up stale libidos.
Newly discovered compounds in pomegranates called punicalagins have been shown to be immensely beneficial to the heart and blood vessels, too. Pomegranates also help fight depression and are a great food to add to your daily diet, regardless of whether you are iron-deficient or not.
A refreshing summer fruit, watermelon is 90 percent water but is also rich in nutrients, including iron! It also has high levels of Vitamin C, which help the body absorb iron more quickly and efficiently.
Now Read about Iron-Rich Vegetables:
- Iron Rich Vegetables: Sources of Iron for Vegetarian...
While fruits offer delicious options to add iron into your daily diet, vegetables generally contain more iron. For example, 100 g of sorrel mushrooms will add over 12 mg of iron to your diet—or 67 percent of an adult's daily value.
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