Instead of iron injections! In order for the level of hemoglobin in the blood to be high, you need without passes.

Iron is an important nutrient. It performs many vital functions in our body. Iron is involved in the formation of hemoglobin, a protein in the blood that delivers oxygen from the lungs to the body’s cells. Without iron, our cells would not function properly. Low iron levels impairs human growth and development, the synthesis of connective tissues and hormones.





The body needs constant iron. These are considered lean meat, seafood and leafy greens. But to quickly increase the level of iron in the blood, you need to constantly eat foods rich in this substance.

We chose for you. 10 delicious and refreshing fruits and vegetables to meet the daily requirement for iron.

Recommended nutritionists intake of iron is 10-20 mg per day. Intake for adult men under the age of 50 years is 10 mg, for women – 18 mg. Pregnant women need to increase their iron intake to 33 mg. All people over 50 years old need only 10 mg per day. Vegetarians need at least 27 mg per day.

1. silk
   These sour-sweet berries have performed well in jelly, jams and puddings. One glass of mulberry will give you 2.59 mg of iron or 14.3% of your daily value. Eat mulberry berries just like that or with cream and sugar!
   
   
   
   
2. Dried blackcurrant and raisins
   Many people love black currant for its rich taste and aroma. And it perfectly nourishes the body with iron - half a glass of berries contains 2.34 mg or 13% of the daily norm. Currant is good in jams, sherbets, baking. Store it for the future in frozen or dried form. Regularly consume raisins, a handful of raisins contains 1.36 mg of iron, which is 7.5% of the daily norm. Raisins perfectly harmonize with porridge for breakfast, rice casserole and filling of curd pancakes.
   
   
   
   
   
   
3. coconut
   A glass of juicy crispy coconut flesh contains 1.94 mg of iron (11% of the daily norm). Add coconut to desserts and salads for spiciness. It is perfectly combined with vegetable stew and curry.
   
   
   
   
4. kuraga
   Kuraga - familiar from childhood pricot. It has a pronounced sour-sweet taste, ideal for compotes, hot sauces, stewed vegetables. You can add dried apricots to muesli, homemade bread, pie stuffing and salads. Half a glass of dried apricots will give you 1.73 mg of iron, which corresponds to 9.6% of the daily norm. 465193
   
   
   
   
5. Tomatoes
   Raw tomatoes don’t have much iron, while cooked tomatoes will supply you with 1.63 mg of iron, which corresponds to 9% of the daily norm. It is more useful to use tomato paste or tomatoes In this concentrated form, iron is absorbed better with small portions of the product. For example, a glass of tomato puree contains 4.45 mg of iron, which is almost 25% of the daily value. Use tomatoes as a base for pasta sauce, stewed vegetables or curry. Try dried tomatoes - this is an unusually delicious delicacy! Half a glass contains 2.5 mg of iron (14% of the daily norm).
   
   
   
   
   
   
6. Pumpkin
   Pumpkin is an excellent source of nutrients and fiber. Eat a glass of cooked pumpkin, you will raise blood iron at 1.40 mg, which is 7.7% of the daily norm. Add the pumpkin to the soups and stew for a creamy nutty flavor. And let's not forget about everyone's favorite sweet treat - pumpkin pie! If you eat just one piece, you will fill your body with 1.97 mg of iron, which is about 10.9% of the daily norm.
   
   
   
   
7. Olives.
   Widely popular in the Mediterranean olives have long been to the taste and residents of our regions. They give a great taste to any salad. And how they enrich pasta sauces and pizza fillings! Prepare a Provencal snack - a tapenada paste of crushed olives, anchovies and capers. Five large olives will enrich you with 0.75 mg of iron, which is 4% of the daily value.
   
   
   
   
8. prunes
   Prunes, or plumIt is also an excellent source of iron. Half a glass of prunes without seeds contains 0.81 mg of iron (4.5% of the daily norm). Use prunes in sweet and salty dishes to give them a deep, rich taste. Experiment with vegetable stews, compotes and fruit cakes. Delicious muesli and bread are obtained with prunes. For an additional portion of iron, try grinding a blender of prunes with water or juice. A cup of this drink contains 3.02 mg of iron (16.7% of the daily norm).
   
   
   
   
   
   
9. Dates.
   These sweet spicy fruits also contain a lot of iron. Just one date will give you 0.22 mg of this substance. Eating 5 pieces a day, you enrich the body with 1.1 mg of iron (6% of the daily norm). It's nutritious, as well as an additive to biscuits, cakes and other desserts. Try dates and cheese and you will love this combination forever!
   
   
   
   
10. watermelons
    What summer without appetizing watermelons? Add pieces of watermelon to the fruit salad. Your taste buds will be delighted with a refreshing combination of watermelon, feta cheese and mint. One slice of watermelon contains 0.69 mg of iron (3.8% of the daily value). A useful tip: to watermelonWe gotta slap him. Take it if you hear a ringing sound. If you buy already cut watermelon, make sure that the seeds are black, not white.
    
    
    
    
11. Peaches.
    Bite a fresh, juicy peach on a summer day and the whole world will be beautiful! These fruits are full of nutrients, including iron. One medium-sized peach will provide you with 0.38 mg of iron or 2.1 percent of your daily allowance. Caramelized peaches Or brewed in wine, in the form of sherbet or puree - choose the option to your liking! We recommend not to store peaches in the refrigerator, so their flesh becomes floury.
    
    
    
    

Fruits and vegetables are full-time! Nutritionists in one voice say that you need to change your taste preferences and several times a day to eat a portion of fruits and vegetables.

Some foods can interfere with the absorption of iron by the body. For example, calcium and iron are incompatible. Do not consume coffee, tea, calcium-rich foods along with iron-containing fruits and vegetables. Instead, drink orange juice, eat broccoli and strawberries. vitamin C sources. This will improve your iron intake.

Hopefully, we have convinced you to include more of these fruits in your diet and even replace them with a full meal. Did you like the article? We are waiting for your comments about tasty and healthy products that are not boring and always cause an appetite!