Iron is an essential nutrient for the functioning of the body because it is involved in the process of oxygen transport, activity of the muscles and nervous system. This nutrient is obtained naturally through food, with fruits being a great source of iron.
The advantage of using iron-rich fruits is that they are generally also rich in vitamin C, an essential element in the absorption of iron from plant sources by the body, and help prevent or treat anemia, for example. See other foods rich in iron.
Knowing which fruits are rich in iron is important for vegetarians, for example, since they do not consume meat, which is an excellent source of iron. Therefore, it is important that you look for alternatives to the iron source to avoid deficiency diseases such as anemia. Know what the vegetarian should eat to avoid anemia.
Importance of iron
The main source of iron is food, and 10mg of iron is indicated for men and women in menopause, and 15mg for women in the fertile period. Through proper consumption of iron, the body can maintain its proper functioning.
Iron is one of the constituents of hemoglobin, which is a structure present in the red blood cells responsible for transporting oxygen, so it is directly associated with the transport of oxygen to the body, allowing its functioning. In the absence of iron, hemoglobin can not transport oxygen, compromising all the functions of the organism. Thus, iron deficiency may be associated with shortness of breath, fatigue, increased heart rate, and increased susceptibility to infections, as iron is also involved in the functioning of the immune system.
Lack of iron is very associated with the occurrence of anemia, which has symptoms such as weakness, drowsiness and lack of appetite. Here's how to identify anemia.
Fruit rich in iron
Fruits rich in iron are a great alternative to enrich the diet in iron and also serve as a complementary alternative in the prevention and treatment of anemia in children, adults or pregnant women. Some examples of fruits that contain iron are:
| Fruits | Weight | Amount of iron |
| Strawberry | 152 g | 0.6 mg |
| Avocado | 100 g | 1 mg |
| Dried apricot | 14 g | 0.66 mg |
| Coconuts | 33 g | 0.79 mg |
| Cherry | 145 g | 0.57 mg |
| Pink or red grape | 160 g | 0.42 mg |
| Raisins | 36 g | 1.75 mg |
| Blackberry | 72 g | 0.41 mg |
To potentiate the absorption of iron present in these fruits should avoid the consumption of foods with calcium in the same meal, because calcium reduces the absorption of iron.
Nuts and peanuts are other foods of plant origin with a high iron content and, therefore, are an excellent alternative to enrich the afternoon snack, for example.
