polo helmet Which Fruit Is Low in Iron
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If you don’t get enough iron in your diet, your immune system won’t work as well, you won’t have much energy and your work performance will suffer. Iron is essential for making the red blood cells that carry oxygen around your body as well as for cell differentiation. However, some people need to limit the amount of iron they consume due to a hereditary condition called hemochromatosis. While most fruits and vegetables are naturally low in iron, some have less iron than others.
Iron free Fruits Asian pears don’t contain any iron, and tomatoes, avocados, grapefruit, apples, tangerines, plums, oranges, apricots and papaya all contain only trace amounts of iron per serving, or less than 1 percent of the daily value of 18 milligrams per day. These are all good options for people who shouldn’t consume too much iron.
Low iron Fruits Although they are a little bit higher in iron, mangoes, kiwi, star fruit, peaches, honeydew melon,
pears, bananas, cantaloupe, lemons, watermelon, nectarines, blueberries, peaches, strawberries and pineapple are all relatively low in iron as well, containing less than 0.7 milligrams per serving. They won’t greatly affect your overall iron intake if you consume them in moderation.
Fruit and Iron Absorption While fruits don’t tend to contain much iron, they do tend to be high in vitamin C. Vitamin C helps you absorb the iron you consume more efficiently, meaning eating fruit may increase the amount of iron you absorb from other iron containing foods. Eating fruit at a separate time from when you eat foods that are higher in iron can limit this effect.
Considerations If you are trying to limit the amount of iron you consume, eat fresh fruit, since canned fruit has slightly more iron per serving than the same fruit when it is fresh. Dried fruit contains the most iron, especially if you eat more than one serving, which is easy to do since the recommended serving size is only 1/4 cup.
References (3) USDA National Nutrient Database for Standard Reference, Release 16: Content of Selected Foods per Common Iron, Fe (mg) Measure, Sorted By Nutrient ContentMedlinePlus: Iron in DietOffice of Dietary Supplements: Iron
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