Fruits high in iron are one group of fruits that are important to the body because iron is a nutrient that the body needs. It plays an important role in hemoglobin, a protein in red blood cells that carries oxygen from the lungs to various parts of the body.

Iron can be divided into 2 types: heme iron and non-heme iron. Heme iron is found in abundance in meat and is easily absorbed by the body. Non-heme iron is found in abundance in plants and is more difficult for the body to absorb.

8 fruits high in iron that are easily found nearby

First of all, you should understand that fruits are not a major food group that is a source of iron. This is because, as mentioned, iron in a form that the body can easily absorb is often found in meat products. สมัคร ufabet However, some fruits are considered fruits that are high in iron when compared to other fruits. Examples that are easy to find include:

The amount of iron the body needs varies from person to person. Men need about 11.5 milligrams/day and women need about 20 milligrams/day.

1. Mulberry

Mulberries , 100 grams, provide about 1.8 milligrams of iron, as well as many other nutrients, such as dietary fiber,  vitamin C, vitamin E, vitamin K, potassium, and anthocyanins  .

2. Prunes

100 grams of prunes provide about 0.9 milligrams of iron. In addition to iron, prunes also contain dietary fiber, vitamin K  , and the antioxidant polyphenols  .

3. Avocado

Avocado , in 100 grams, provides about 0.5 milligrams of iron. It also contains dietary fiber, vitamin C, vitamin E,  folate, and good fats. 

4. Strawberry

Strawberries contain about 0.4 milligrams of iron per 100 grams. They are also a low-calorie, high-fiber fruit, and provide vitamin C, folate  , potassium, and manganese.

5. Watermelon

Watermelon , in the amount of 100 grams, will provide about 0.2 milligrams of iron. In addition, watermelon also has a highlight that provides Lycopene  , which is a type of antioxidant that is quite high. It also has vitamin C,  vitamin A, vitamin B5 and many other minerals.

6. Papaya

Papaya , in 100 grams, provides about 0.2 milligrams of iron, as well as vitamins A,  C, dietary fiber, and carotenoids, which are a type of antioxidant.

7. Coconut

100 grams of coconut meat provides about 2.4 milligrams of iron, while 100 grams of coconut water provides about 0.2 milligrams of iron. It is also high in antioxidants and dietary fiber.

8. Mango

100 grams of mangoes provide about 0.1 milligrams of iron, as well as many other nutrients, including vitamin A, vitamin C, vitamin E, vitamin K, folate, vitamin D, and copper.