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Iron is an essential nutrient for the functioning of the body, as it is involved in the process of transporting oxygen, activity of the muscles and the nervous system. This mineral can be obtained through food, with fruits such as coconut, strawberry and dried fruits, such as pistachio, nuts or peanuts.
The advantage of using fruits rich in iron is that many of them are, in general, also rich in vitamin C, which is a vitamin that promotes the absorption of iron of plant origin by the body, contributing to the prevention and treatment of anemia.
Knowing which fruits are rich in iron is especially important for vegetarians, as they do not consume meat, which is an excellent source of iron. Therefore, it is important that they look for alternatives to the source of iron, to avoid diseases due to lack of this mineral, such as anemia. Know what a vegetarian should eat to avoid anemia.
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Iron health benefits
Iron performs several functions in the body. The main functions of iron in hemoglobin are to combine with oxygen, allowing it to be transported and given to tissues and to participate in oxidation reactions, important in the production of energy from food. In addition, iron is also important for the proper functioning of the immune system and the participation of various reactions in the body.
When there is a deficiency in iron, the activity of many enzymes involved in these biochemical reactions is reduced, compromising the body's proper functioning.
Iron-rich fruits
Iron-rich fruits are a great alternative to enrich the iron diet and also serve as a complementary alternative in the prevention and treatment of anemia in children, adults or pregnant women. Some examples of fruits that contain iron are:
Fruit | Amount of iron per 100 g |
Pistachio | 6.8 mg |
Dried apricot | 5.8 mg |
Pass grape | 4.8 mg |
Dried coconut | 3.6 mg |
Nut | 2.6 mg |
Peanut | 2.2 mg |
Strawberry | 0.8 mg |
Blackberry | 0.6 mg |
Banana | 0.4 mg |
Avocado | 0.3 mg |
Cherry | 0.3 mg |
To enhance the absorption of iron present in these fruits, one should avoid the consumption of foods with calcium in the same meal, because calcium decreases the absorption of iron.
Know other iron-rich foods, the appropriate amounts for each person and the tips you should follow to improve their absorption.
Also watch the following video, and learn what to do to prevent anemia: