Healthy blood is vital for a healthy body. It all starts with hemoglobin, the part of red blood cells that transports oxygen. But if your body doesn’t make enough, you can feel fatigued and develop anemia.1 This is where iron comes in. This mineral is needed to make hemoglobin and keep your red blood cells in good shape. To avoid deficiency, focus on eating these 10 fruits which are rich in iron.
10 Fruits To Boost Hemoglobin
1. Sun-Dried Tomatoes
Sun-dried tomatoes are a great source of iron, along with vitamin C. This nutrient can actually help increase iron absorption in the body.2 And since sun-dried tomatoes are sold in jars, they’re also more convenient than fresh tomatoes. Try adding them to your salad, omelet, or hummus for a tasty meal.
2. Raisins
Raisins, or dried grapes, are an excellent source of iron. You can toss them in cereal, oatmeal, or yogurt. But if you’re diabetic, you might want to go easy on the grapes. Their high glycemic index means that they can cause a drastic spike in glucose.3
3. Persimmons
The vitamin C and iron in persimmons work together to boost hemoglobin. These fruits are healthiest when raw and work well in salads and smoothies. Since they’re also high in fructose, diabetics should enjoy them in moderation.
4. Dried Apricots
Dried apricots are another fruit with both vitamin C and iron.4 They’re also packed with fiber, a nutrient that eases constipation. They’re delicious by themselves or can be added in a yummy oatmeal.
5. Mulberries
If you’ve never had mulberries, now might be the time to try them. They’re the best berries to eat if you want more iron. Mulberries are also packed with protein, a macronutrient that makes hemoglobin.5
6. Dates
Have a sweet tooth? Add a few dates in your smoothie or salad. This will boost the iron intake while satisfying your craving. But do be sure to eat them in moderation, especially if you have diabetes.
7. Pomegranates
If you’re intimidated by pomegranates, give them a chance. They have impressive vitamin C levels, which will increase the bioavailability of iron in your body. And while they do have some iron, it’s their vitamin C that really makes them shine. Try mixing the seeds in a salad or making a pomegranate juice.
8. Currants
Currants are little berries that look like blueberries. They overflow with iron and protein, something your blood will love. You can enjoy currants by mixing them into pastries, pancakes, or smoothies.
9. Watermelon
Watermelon is another fruit that can benefit your blood count. Its high levels of vitamin C and iron make the ultimate power couple. To enjoy this refreshing fruit, toss it in a summer salad or cooling smoothie.
10. Prunes
Everyone knows prunes as the fiber-rich laxative that can treat constipation. They can do more than that, though! The iron in prunes can encourage hemoglobin production. You can add them to sweet treats like muffins and savory meals like pasta. But since they’re high in fiber, don’t eat too many at once.
These days, you can also find breakfast cereals fortified with iron. Lean meat, seafood, and nuts are other great options.6 Along with a healthy lifestyle, these foods can keep your blood in good shape.
References
| ↑1 | Anemia, Medline Plus. |
|---|---|
| ↑2 | Iron-Rich Foods, American Red Cross |
| ↑3 | Glycemic index and glycemic load for 100+ foods, Harvard Health Publications |
| ↑4 | Iron-Rich Foods, American Red Cross |
| ↑5 | Protein, Harvard T.H. Chan School of Public Health |
| ↑6 | Iron, National Institutes of Health |