Dates With High Iron

Most of fruits and vegetables can be considered as one of the rich source of iron like dates, raisins and etc.
Dates  are rich of vitamins, minerals,fibers.fresh dates have high amount of iron.
We mentioned information about dates iron for you:  
Iron Definition
Iron is an vital mineral substances  which play an vital role in oxygen transportation  to all parts of our body. A deficiency of iron results in anemia (fatigue/weakness). On the other hand, high amount of iron leads to production of free radicals which consequently damage to organs like the heart and liver. Iron which mostly is found in the fruits and vegetables  can greatly regulate body functions, so. Most of people believe that there is trace amount of Iron in fruits and vegetables. But it is better to pointed out that  the belief is totally wrong because vegetables and fruits are rich source of iron , in addition, vitamin C foods, which mostly is found in fruits and vegetables, helps  to more absorption of iron into the body.
Dates Iron
Dates are the fruit of the date palm. They are dark reddish brown, oval, and about 1 1/2 inches long. Date skin is wrinkled and coated with a sticky.
Dates are an excellent source of iron, contains 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen-carrying capacity of the blood.
Vitamin C is best source of iron absorption
vitamin C and other organic acids in fruits and vegetables enhance  iron, regular  date fruit consumption can help to provide the body iron.
 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: 25mg  
· Lactating women, 19 years and older: 28 mg

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