Wednesday 10 April 2013

Today’s Amazing Fact: Fruits and Vegetables ‘IRON’ helps with heart health!

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


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