Pomegranate is a rich source of vitamin C and small amounts of iron and Folate Hence Consumption of pomegranate helps in the iron absorption process.
Pomegranate may not be high in iron content, with other foods contain better amounts of iron but the vitamin C enhances iron absorption abilities and a 150g glass of pomegranate juice per day would be helpful in achieving a balance diet.
Pomegranate can be consumed as it is, in the form of a fruit (after removal of the peel) or by extracting the juice from the fruit. Though there will be a higher consumption of fiber, while consuming the fruit as it is.
What it means: Vitamin C content of pomegranate helps in the absorption of iron present in the body.
The nutrient contents in dried fruits are usually concentrated through the drying process. Hence the iron content in dried fruits is usually increased as compared to the iron content of the fresh fruit.
Prunes, raisins, dates, figs and dried apricots all have good amounts of iron in them. Dates are also a good source of vitamin C helping in iron absorption.
What it means: Dried fruits are tasty to eat and help provide a concentrated amount of the nutrients its fruit in the hydrated form would provide.
Nuts include hazelnuts, macadamia nuts, peanuts, pecans, walnuts, pine nuts, and pistachios etc. which greatly help boosting iron levels in the body
A table elaborating the iron content in many nuts is illustrated below.
Oats, although being high in iron, absorption of iron maybe inhibited due to the presence of phytic acids.
This can be prevented by consuming oatmeal fortified with iron; such fortified oats are usually high in vitamin B12 and other B-vitamins, therefore helping in fighting against anemia.
Oats can be complemented with milk and consumed, added in cakes, baked as cookies and many other diverse manners catering to specific tastes.
What it means: Eating Fortified Oats provide with high iron content along with good quantities vitamin B12 and other B-vitamins.
Apples are known to help aid in increasing iron levels in the body. Apples have a high Vitamin C content, 4.6mg per 100 g which helps to absorb the non heme-iron in the body.
Also provides small amounts of iron to the body (0.12mg per 100 g).
Apples are very rich in fiber, can be consumed as is along with the peel which is richest part of fiber source in the apple.
Apples can be cooked along with a variety of baked products such as cakes, cookies, tarts, pies. Made into sauces and pickles, or be consumed in the form of juice.
What it means: Apples have high vitamin C content, which aids absorption of non heme-iron in the body.
We are already aware of the iron content of nuts, which help fight against anemia.
Peanut Butter is hence a good source of iron, contains about 1.9 mg of iron per 100g , it is a good source of iron that can be incorporated in one’s daily diet. Consumption of peanut butter can also be substituted with roasted peanuts.
Peanut Butter is also consumed in good amounts by people trying to gain weight in a healthy way; it can be eaten in spoonfuls or by spreading on bread along with some veggies.
Peanut Butter or roasted peanuts are a good and sumptuous source of iron.