Banana fruit has a high enough iron content that is suitable for people with anemia. Consume 2 bananas (±100g). Every day routinely can overcome the deficiency of red blood cells or anemia.
Iron content in bananas is low, approximately 0.4 mg/100 g of fresh weight.
Iron is an important nutrient for making Hb, which is a protein in red blood cells that carries oxygen throughout the body's tissues and organs. Iron deficiency can be treated easily and inexpensively. Consuming two bananas a day is an alternative that can meet the needs of iron intake for anemic patients.
Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so it helps in cases of anemia.
There is 0.3 mg of iron in one-third of a medium avocado. That's 2% of the daily value (DV) of iron. Nutrient-rich avocados contain nearly 20 vitamins, minerals, and phytonutrients. Learn more about the benefits of avocado here.
Berries – Berries are not a strong carrier of iron but they act as an active iron absorber. Strawberries, blueberries, cranberries or blackberries are all good sources of vitamin C. Consumption of any type of berries increases the absorption rate of non-heme iron. 100 grams of berries contain 0.3mg Iron.
Apples are known for their high iron content and vitamin C content, both of which are essential for preventing and reversing anemia. Anemia is a deficiency of hemoglobin in the blood, which can be fixed by increasing your intake of iron.
You can quickly raise your iron levels by drinking iron-rich drinks like Aviva Romm's iron tonic, spinach-cashew-raspberry smoothie, pumpkin juice, mulberry smoothie, and Prune juice. Eating dark green leafy vegetables, legumes, broccoli, fish, meat, and fresh citrus fruits will also help raise your iron levels.
Carrots are high in iron, particularly non-heme iron, as well as a good source of vitamin C. In addition they have Vitamin A and beta-carotene.
That's about five eggs every week, and for good reason too! Eggs have 1.89 mg of iron, which increases energy and boosts your immune system.
Broccoli is a nutritious vegetable that is rich in fiber, vitamins C, vitamin K and iron. A one-cup serving of cooked broccoli has about one mg of iron, which is six percent of the required daily intake.
A medium apple contains . 31 milligrams of iron and a medium banana contains . 22 milligrams of iron, which each amount to less than 2 percent of the iron a woman needs to consume each day.
Not only do strawberries contain iron (about one cup of strawberries contains at least 3% of the RDA), but strawberries also contain vitamin C, aiding in overall iron absorption.
Sweet potatoes have 2.5 mg of iron per half cup. They're also rich in vitamin C. To really boost your child's iron intake, serve sweet potatoes on the side of chicken, turkey, or steak.
Avocado and certain nuts, like peanuts, are two healthy fat items that can add folate to your diet. Folate, a B vitamin, is used to create heme, which helps form hemoglobin in your red blood cells. A diet full of folate helps these red blood cells mature.
Iron absorption can also be lowered by antacid use or a diet excessive in fiber. Dairy products such as cheese, cottage cheese, milk and yogurt, although rich in calcium, have negligible iron content. It is important to eat a variety of foods every day.
Beware of Calcium-Containing Foods
The mineral hinders iron absorption and therefore consuming calcium-containing food products in combination with other iron-rich foods can affect how much iron is being absorbed by your body. Dairy foods like milk, yoghurt and cheese should be avoided for this reason.
Almonds are rich in protein, fibre, vitamin E, calcium, copper, magnesium and riboflavin. They are also a source of iron, potassium, zinc and the B vitamins, niacin, thiamine and folate. A 30-gram serving has 13g of healthy unsaturated fats and 1g of saturated fat.