21 Vegetarian Foods That Are Loaded With Protein and Iron

Posted on

11–13 Fruit

Fruit is not commonly the food group that individuals turn to when wanting to increase the iron content of their diet.

Nevertheless, some fruits are surprisingly high in iron.

Here are the best sources of iron in this category.

11. Prune Juice

Prunes are known for their mild laxative effect, which helps relieve constipation.

However, they’re also a good source of iron.

Prune juice, in particular, offers about 3 mg of iron per cup (237 ml). That’s around 17% of the RDI and is twice as much iron than the same quantity of prunes.

Prune juice is rich in fiber, potassium, vitamin C, vitamin B6 and manganese, too.

12. Olives

Olives are technically a fruit, and one with a good iron content at that.

They contain around 3.3 mg of iron per 3.5 ounces (100 grams), or 18% of the RDI. In addition, fresh olives are also a great source of fiber, good fats and fat-soluble vitamins A and E.

Olives also contain a variety of beneficial plant compounds thought to provide several health benefits, including a lower risk of heart disease.

13. Mulberries

Mulberries are a type of fruit with a particularly impressive nutritional value.

Not only do they offer around 2.6 mg of iron per cup — 14% of the RDI — but this quantity of mulberries also meets 85% of the RDI for vitamin C.

Mulberries are a great source of antioxidants as well, which may offer protection against heart disease, diabetes and some forms of cancer.

Leave a Reply

Your email address will not be published. Required fields are marked *