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Dates with high iron

Description:

Dates have a high nutritional value. Iron which is mostly found in fruits and vegetables, can greatly regulate body functions. So, most people believe that there is a trace of iron in fruits and vegetables but it is better to point out that this belief is totally wrong. Because vegetables and fruits are rich sources of iron. In addition, vitamin C which is mostly found in fruits and vegetables, helps the body absorb more iron. So, do not forget to eat dates every day.

Dates have high iron

Most of fruits and vegetables can be considered as on of the rich source of iron like dates, raisins and etc. Dates are rich in vitamins, minerals and fiber. Fresh dates have high amount of iron.

Iron definition:

Iron is a vital mineral substance which plays an important role in oxygen transportation to all parts of our body. The deficiency of iron results in anemia. On the other hand, high amount of iron leads to the production of free radicals which consequently damage the organs like the heart and liver. Iron which is mostly found in fruits and vegetables, can greatly regulate body functions. So, most people believe that there is a trace of iron in fruits and vegetables but it is better to point out that this belief is totally wrong. Because vegetables and fruits are rich sources of iron. In addition, vitamin C which is mostly found in fruits and vegetables, helps the body absorb more iron.

Dates and iron:

Dates are the fruit af the date palm. Dates are an excellent source of iron and each date contains 0.90 mg iron. Iron is a component of hemoglobin inside the red blood cells and determines the oxygen carrying capacity of the blood. Vitamin C and other organic acids in fruits and vegetables enhance iron absorption. So, regular date fruit consumption can help to provide iron for the body.

The recommended daily allowance for iron is:

Children, 1-3 years: 7 mg

Children, 4-8 years: 10 mg

Boys, 9-13 years: 8 mg

Boys, 14-18 years: 11 mg

Girls, 9-13 years: 8 mg

Girls, 14-18 years: 15 mg

Men, all ages: 8 mg

Women, 18-50 years: 18 mg

Women, 50 years: 8 mg

Pregnant women, all ages: 27 mg

Lactating women, 14-18 years: 25 mg

Lactating women, 19 years and older: 28 mg

 

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