Want to supplement iron? What fruits can you eat? This article explains it all for you.
Iron is one of the essential trace elements in the human body and is crucial for maintaining overall health and normal physiological functions. However, many people may not know how to supplement enough iron through their diet. Fortunately, there are many fruits rich in iron that can help us meet our daily iron intake. In this article, we will provide detailed information about some iron-rich fruits and their health benefits.
- Red Dates (Jujube): Red dates are a popular fruit known for their delicious taste and high iron content. About 3 mg of iron is present in every 100 grams of red dates, effectively aiding in iron supplementation. Additionally, red dates are rich in nutrients such as vitamin C, potassium, zinc, providing benefits like blood nourishment, skin enhancement, and immune system support.
- Mulberries: Mulberries are a nutritionally rich fruit containing abundant iron, calcium, phosphorus, zinc, and various vitamins. Mulberries also offer multiple benefits, including nourishing the Yin and kidneys, promoting intestinal health, and antioxidant properties.
- Blackberries: Although blackberries contain approximately 0.8 mg of iron per 100 grams, a relatively lower amount, their regular consumption can still effectively contribute to iron intake. Blackberries also offer various benefits such as antioxidation, anti-inflammation, and potential anti-cancer properties.
- Cherries: Cherries, with their delightful taste, are rich in iron, calcium, phosphorus, zinc, and various vitamins. About 0.6 mg of iron is present in every 100 grams of cherries, aiding in iron supplementation. Additionally, cherries possess antioxidant, anti-inflammatory, and potential anti-cancer properties.
- Grapes: Grapes contain abundant iron, calcium, phosphorus, zinc, and various vitamins, contributing effectively to iron intake. Grapes also offer various benefits such as antioxidation, anti-inflammation, and potential anti-cancer properties.
In conclusion, these fruits mentioned above are excellent choices rich in iron, helping us easily supplement enough iron in our daily diet. Besides consuming iron-rich fruits, one can further increase iron intake by including iron-rich animal-based foods (such as red meat, animal liver) and plant-based foods (such as leafy green vegetables, legumes). Additionally, consuming foods rich in vitamin C alongside iron-rich foods enhances iron absorption.
