Iron is a mineral the body uses to make hemoglobin, a protein in red blood cells that transports oxygen throughout the body.
Iron also helps remove carbon dioxide, and functions to aid in physical growth, cellular functioning, neurological development, and production of some hormones.
There are two types of iron found in foods: heme and non-heme.
- Animal foods such as meat, poultry, and seafood provide both heme and non-heme iron and are better absorbed by the body.
- Non-heme iron is found in plant foods including fruits, enriched grains, and some fortified breakfast cereals.
9 fruits high in iron
Fruits that are high in iron include:
- Avocado
- Strawberries
- Watermelon
- Raisins
- Dates
- Figs
- Prunes
- Dried apricots
- Dried peaches
Vitamin C enhances iron absorption from plant sources, so eating foods that contain vitamin C such as citrus fruits, tomatoes, broccoli, and strawberries, in combination with iron-rich fruits and other foods can help more iron be absorbed by the body.
What Are Symptoms of Iron Deficiency?
Low levels of iron are called iron deficiency anemia. Iron deficiency anemia doesn’t always cause symptoms. When symptoms of iron deficiency anemia occur, they may include:
- Gastrointestinal upset
- Tiredness/fatigue
- Lack of energy
- Weakness
- Memory problems
- Difficulty concentrating
- Decreased ability to fight infection
- Problems controlling body temperature
- Difficulty exercising (due to shortness of breath, rapid heartbeat)
- Learning difficulties (in infants and children)
- Irritability
- Headache
- Brittle nails
- Chest pain or trouble breathing
- Sore tongue
- Restless legs syndrome
- Abnormal craving to eat ice (pagophagia)
- Abnormal cravings for non-food items, such as clay or dirt, paper products, or cornstarch (pica)
What Is the Treatment for Iron Deficiency Anemia?
The cause of the low iron must first be determined in order to treat iron deficiency anemia.
If low iron is due to blood loss, such as from stomach ulcers or bowel problems, those issues need to be treated.
People with iron deficiency anemia need additional iron but eating fruits and other foods high in iron is not enough. Iron supplementation may be given:
- Orally as pills or liquid
- Ferrous fumarate
- Ferrous gluconate
- Ferrous sulfate
- Ferrous sulfate liquid
- Polysaccharide iron complex
- Intravenously
- For people unable to absorb an adequate amount of iron orally
If iron deficiency anemia is severe, a blood transfusion may be needed
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https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html
https://www.donateblood.org/wp-content/uploads/2018/09/iron-rich-foods.pdf
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
https://www.uptodate.com/contents/anemia-caused-by-low-iron-in-adults-beyond-the-basics?search=iron%20deficiency%20anemia&source=search_result&selectedTitle=4~150&usage_type=default&display_rank=4