Dried Fruit and Other Vegetables High in Iron for Anemia 38


Dried Fruit and Vegetables

Dried Fruit and Vegetables

Anemia is a health condition where the patient has low hemoglobin levels or reduced amounts of red blood cells. This is one of the most common blood disorders that affect many people regardless of gender and age. However, it is possible to manage anemia through medication and eating the right diet. This includes dark green leafy vegetables and dried fruit among others as will be discussed here below.

Spinach – When it comes to the best dark green leafy vegetables that have the highest content, spinach and kale are usually what people are referring to. These two superfoods are considered the best way of not only treating anemia but also helping to prevent it for those who do not have this medical condition. Containing an abundance of iron, beta carotene, and various vitamins, these vegetables help to maintain a healthy functioning immune system in addition to helping manage anemia. It is, therefore, advisable to eat spinach and kale regularly as they have been shown to have beneficial effects, including enhancing blood circulation.

Soya bean – If you are suffering from anemia, then adding soya beans to your diet is highly recommended. It is an excellent source of iron along with having rich sources of calcium, selenium, and magnesium. Besides simply providing the iron you need like other dark green leafy vegetables, it is a complete protein, and that means it has all the essential amino acids. Soya beans are even associated with helping to reduce the likelihood of cancer, osteoporosis and heart disease.

Nuts – When it comes to choosing dried fruit that are high in iron, ensure you buy lots of nuts as they will not just make your food more delicious, but they will also make you healthier. The nuts with the highest content of iron are cashew nuts, with every 30g of cashew nuts offering approximately 2mg of iron. Other nuts that you should consider adding to your dried fruit list are hazelnuts, peanuts, pine nuts, and almonds.

Dried apricots, dates, and raisins – You can either consume dried fruits like raisins as a light snack or together with salad and cereals. Like mango, these dried fruits have a high amount of vitamin C that helps the body to absorb iron much better. Also, include dried apricots into your diet. While the cooked or canned versions are also recommended, they will not be as rich in iron as the dry versions.

Other notable sources of iron are beetroot, quinoa, lentils, oats, mango, kidney beans, pumpkin seeds and chia seeds. Having seafood regularly along with dark green leafy vegetables is also highly recommended as both these foods offer significant iron amounts.