Iron is an essential mineral used to transport oxygen to all
parts of our body. A slight deficiency of iron causes anemia
(fatigue/weakness), and a chronic deficiency can lead to organ failure.
Conversely, too much iron leads to production of harmful free radicals, and
interferes with metabolism causing damage to organs like the heart and liver.
Iron which comes from fruits and vegetables is well regulated by the body, so
overdose is rare and usually only occurs when people take supplements.
Contrary to popular belief, fruits
and vegetables can be a good source of iron, in addition, vitamin C
foods, which are mostly fruits and vegetables, help increase the
absorption of iron into the body. The current percent daily value for iron is
18 milligrams (mg). Below is a list of fruits and vegetables high in iron.
Iron
is essential to support life. It is part of many enzymes the cells use to grow,
divide and carry out metabolic functions. Iron is also a central part of
hemoglobin, the protein in red blood cells that binds oxygen and makes it
available to cells. When the body doesn't have enough iron, the result is fatigue,
dizziness, a lowered resistance to disease and an overall feeling of illness.
Deficiency in iron is called anemia. It has several causes, but one of the most
common is a lack of sufficient iron in the diet.
Daily Iron Requirement
The
National Academy of Sciences established a recommended daily allowance of
dietary iron for people of different ages. An adult woman should consume 18mg
of iron daily and an adult man needs 8mg, a difference that allows for
replacement of iron in hemoglobin lost by women during menstruation. A pregnant
woman requires more iron, about 27mg daily, and babies and children should
consume between 7 and 11mg of iron each day. A good supply of iron is available
from a diet rich in certain fruits and vegetables.
Green Vegetables
Some
green vegetables are excellent sources of iron. For example, 1/2 cup of boiled
fresh spinach contains 3.2mg of iron. Swiss chard, turnip greens and beet
greens also supply good quantities of iron, with 1/2 cup providing between 1.5
and 2mg of iron. Canning or freezing lowers the iron content of these
vegetables only slightly, making them easy choices for boosting the iron
content of a meal.
Legumes
Legumes
are another excellent source of iron. One cup of boiled lentils, for example,
contains about 6.5mg of iron and 1/2 cup of pinto beans provides more than 6mg.
Beans, such as lima beans, kidney beans, navy beans and pinto beans also
provide lots of iron, with between 3.5 and 5mg of iron in each cup.
Raisins and Berries
Among
the fruits, raisins are one of the best sources of iron, with 1/2 cup of
seedless raisins containing 1.5mg of iron. Some berries are also relatively
high in iron. For example, 1 cup of blackberries or raspberries provides just
under 1mg of iron. Blueberries and strawberries, while still good sources of
iron, contain slightly less of the mineral, with about 0.5mg of iron in 1 cup.
Pomegranate and Citrus Fruits
One
fresh pomegranate contains just under 1mg of iron. Citrus fruits also contain
iron. One medium lemon or lime contains about 0.5mg, while a medium kiwifruit
or 1 cup of grapefruit sections provides about 0.2mg.
References
- Office of Dietary Supplements: Iron
- MedlinePlus: Anemia
- Fat Free Kitchen: Iron Rich Foods
- Health Alternatives 2000: Minerals Chart
- Fruits and Veggies More Matters: Best of: Iron
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