Watermelon. A lovely seasonal summer snack for a sunny day, watermelon is another one of the gold star iron-rich fruits. Like strawberries, it contains iron and Vitamin C to help absorb that iron.
Watermelon
According to USDA, 100 grams of watermelon has about 0.24 gm of iron.
Fruits and vegetables
Berries, plums, sweet cherries, apples, artichokes, chicory, and red onions contain polyphenols, which have been shown to inhibit heme iron absorption.
Tea, coffee and wine contain tannins that reduce iron absorption by binding to the iron and carrying it out of the body. Phytates and fibres found in wholegrains such as bran can reduce the absorption of iron and other minerals.
Berries – vitamin-rich blueberries contain a variety of minerals, including iron. In 100 grams, this delicious and nutrient-dense berry contains 0.7 mg of iron. Currants also contain iron in a quantity of 0.9 mg per 100 g. With 100 grams of berries, our body will receive 12% of the daily norm of a useful mineral.
Canned Tomatoes
Raw tomatoes themselves don't contain a ton of iron, but canned stewed tomatoes pack in 2 mg of iron or 11% of the daily value in just 1/2 cup serving. Even tomato paste and sun-dried tomatoes contain considerable amounts of iron as well.
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.
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.
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.
Watermelon Watermelon is a fruit that anemia patients should not ignore. On average, one-eighth of a medium-sized watermelon contains about 1.5g of iron, in addition, watermelon is also rich in vitamin C, an important nutrient for the body's absorption of iron. 2.7.
Is it okay to eat watermelon every day? While it's technically safe to eat watermelon every day, it's best to eat a variety of fruits and vegetables for optimal nutrition. Also, any fruits like watermelon shouldn't make up more than 30 percent of your daily food intake.
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.
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.
Oats can be a great source of iron and other highly desirable nutrients such as dietary fibre, protein, vitamins and minerals.
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. Though it may not be that high in iron content, broccoli is still a fairly good source of the mineral.
Inhibitors of iron absorption include phytate, which is a compound found in plant-based diets that demonstrate a dose-dependent effect on iron absorption. Polyphenols are found in black and herbal tea, coffee, wine, legumes, cereals, fruit, and vegetables and have been demonstrated to inhibit iron absorption.
Eat meat. The best source of iron is heme iron, which comes from animal-based foods including red meat, poultry, and seafood, according to the National Institutes of Health Office of Dietary Supplements (ODS).
There are many things that can lead to a lack of iron in the body. In men and post-menopausal women, the most common cause is bleeding in the stomach and intestines. This can be caused by a stomach ulcer, stomach cancer, bowel cancer, or by taking non-steroidal anti-inflammatory drugs (NSAIDs).
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.
Of all the popular nut varieties, pistachios have the most iron, containing 14mg per 100g – nearly 4 times the amount of almonds, brazils or cashews. They are also a great source of protein, vitamin E, calcium and magnesium, making pistachios the ideal healthy snack.