6 Natural and Dried Fruits Rich in Iron

SadaNews - Iron is an essential element for the body's health, supporting the production of red blood cells and boosting energy and immunity. However, obtaining enough iron is not limited to red meat; natural and dried fruits can be rich and beneficial sources, with dried fruits usually containing higher amounts of iron due to the increased density of nutrients during the drying process.

A report from "Verywell Health" showcases the top 6 dried and natural fruits rich in iron that can easily enhance your daily health in natural ways.

1. Dried Apricots

Half a cup of dried apricots contains about 2.1 milligrams of iron. They also provide around 5 grams of fiber that helps you feel full longer. Dried apricots can be consumed as a snack or added to foods like oatmeal and cereals.

2. Dried Peaches

Half a cup of dried peaches contains about 3.3 mg of iron and is rich in vitamin "C" which enhances iron absorption and strengthens the immune system. In addition, peaches provide fiber, potassium, and magnesium, making them a convenient and easy snack to carry.

3. White Mulberries

Half a cup of white mulberries contains 1.3 mg of iron. This sweet natural fruit is packed with antioxidants and plant compounds like anthocyanins that may help combat inflammation. They can be used to make jams or added to baked goods.

4. Dried Figs

Half a cup of dried figs contains about 1.5 mg of iron, in addition to phosphorus and calcium, which are important for bone and dental health. It is best to consume them in moderation, noting that calcium may inhibit iron absorption. They can be eaten as snacks or added to salads.

5. Raisins

Half a cup of raisins contains 1.4 mg of iron, along with other nutrients such as calcium, magnesium, and potassium. They can be easily added to yogurt, cereals, salads, or even baked goods and main dishes like pasta.

6. Sour Cherries

Half a cup of sour cherries contains 0.5 mg of iron. Sour cherries contain antioxidants like polyphenols that help combat inflammation, and also have malic acid which may enhance the absorption of non-heme iron. They can be consumed with oatmeal, in smoothies, or as an addition to salads.

The recommended daily intake of iron

The body’s iron needs vary according to age, gender, and health status such as menstruation:

- Females aged 14 to 18 need about 15 mg daily, between 19 and 50 need about 18 mg daily, and 27 mg during pregnancy, then it decreases to about 8 mg after menopause.

- Males and the elderly need about 8 mg daily.

- Vegetarians may need higher amounts of iron to compensate for the lack of animal sources.