Iron is an vital mineral substances which play an vital role in oxygen transportation to all parts of our body. A deficiency of iron results in anemia (fatigue/weakness. On the other hand, high amount of iron leads to production of free radicals which consequently damage to organs like the heart and liver. Iron which mostly is found in the fruits and vegetables can greatly regulate body functions, so. Most of people believe that there is trace amount of Iron in fruits and vegetables. But it is better to pointed out that the belief is totally wrong because vegetables and fruits are rich source of iron , in addition, vitamin C foods, which mostly is found in fruits and vegetables, helps to more absorption of iron into the body.
Most of fruits and vegetables can be considered as one of the rich source of iron, but the best source of iron for children is raisins are loaded with iron. Other fruits which have high amount of iron are:Avocado ,Blackberries ,berries ,Bread ,Cherries ,Dates Figs ,Grapes ,Kiwi,Lemon,Loganberries tomato ,grapefruit and etc.
There are two kinds of Iron include Hame and Hame Non in our daily nutritious diet . iron Hame is found in red meat , poultry ,fish and liver .And Hame Non mostly is found in Plant foods such as cereals, legumes, vegetables, nuts such as Pistachios, almonds, walnuts, and hazelnuts and also Various dried fruits (peaches, apricots, figs, raisins and dates). Iron found in animal foods has high absorption capabilities and Rate of 20% to 30% of its iron content is absorbed but iron content in plant foods is absorbed at rate of only 3% to 8%. High absorption of iron is depends on Lowering and enhancers agents.Iron content found in eggs folks absorb iron slightly but on the other hand red meats, poultry and fishes are enhancer in iron absorption. The mentioned nutritious foods and value has dual value. They are loaded with iron Hame and in addition is caused to more iron Hame Non absorption found in plant foods. By daily vegetable consumption , onion ,different kinds of salads with lemon juice or orange juice iron absorption will increase.
Its better instead of worthless snacks , consume nuts such as Pistachios, almonds, walnuts, and hazelnuts and also Various dried fruits (peaches, apricots, figs, raisins and dates). Nutritious foods and fruits such as red meats ,fish, poultry, liver, eggs folks and vegetables with dark green leaves such as spinach, grains and dried dates such as apricots and oil seeds are considered as the best sources of vital mineral substances such as iron. Try to abstain wholegrain bread purchasing. Wholegrain breads are rich source of mineral substances such as fiber and can prevent from colon cancer and constipation but inhibit iron absorption and should not be consumed excessively.