- 1 iron
- 2 fruits that contain iron
- 3 other plant sources of iron
- 4 The human body needs iron
- 5 Video Where there is iron in the food?
- 6 References
Iron leads many important functions in the human body, as it is part of the protein hemoglobin (in English: Hemoglobin); A protein that carries oxygen to all parts of the body, and helps the muscles to store and use oxygen, plus it is part of many proteins and other enzymes in the body,  is available iron in the food of two types, one iron HEMI (in English: Heme Iron), which There in foods sources of animal only, while the other source is defined with iron is HEMI (in English: non-heme iron), and can be obtained from plant foods and foods fortified with iron, it should be noted that the body absorbs iron HEMI better than the iron is HEMI, but some factors may enhance the absorption of iron is HEMI such as eating iron sources HEMI, and vitamin c at the same meal, and though there are also some foods that reduce the absorption of iron is HEMI when dealing with it, such as fiber bran, some plant compounds such as phytate ( English: Phytates), and tannin (in English: tannins), eating large amounts of calcium, which usually come from dietary calcium supplements. 
For more information about the benefits and iron element can read the benefits of an article of iron pills.
Fruits that contain iron
Many fruits contain iron in different quantities, including the following:
- Dried plums: The sources of dried plums rich in iron, and may contribute to the alleviation of iron deficiency and reduce the risk of infection; Where the glass is half of it provides the body with approximately 0.81 milligrams of iron equivalent to 4.5% of the recommended quantity Daily protein from him, and a half cup of dried peach juice contains 3 milligrams of iron or approximately 17% of the recommended quantity Daily protein from him . 
- Berries: One cup of berries provides about 2.6 milligrams of iron; Which is equivalent to 14% of the recommended quantity Daily protein from it, also it contains a glass of raspberry on one milligram of iron; Which is equivalent to 5% of the recommended quantity Daily protein from it, it is worth mentioning that the berries has a high nutritional value, as it is also rich in antioxidants and vitamin c.  
- Dried fruits: such as raisins and apricots, as one cup of dried apricots contains 8 milligrams of iron, or the equivalent of 42% of the recommended quantity Daily protein from it, while containing a third of a cup of dried raisins on approximately milligrams one of the iron, and the raisins is rich in potassium and b vitamins as well, and can be eaten as a snack during the day.   
- Fig: The dried and fresh figs from good sources of iron as 100 grams of dried figs contains 4.2 milligrams of iron, and the dried fig is rich in calcium, phosphorus, and fiber. 
- Dates: Dates contain many nutrients, including iron, as 10 grains of dates contain about one milligram of iron.  
- Watermelon: where a small slice of watermelon contains 0.69 milligrams of iron. 
- Other fruits contain amounts of iron: such as bananas, apples, desiccated coconut, as one banana contains 0.36 grams of iron, while a grain of apples contain 0.5 milligrams of iron, in addition to 100 grams of coconut powder containing 3 milligrams of iron, or the equivalent of 19% of the recommended quantity daily protein from it.  
Other plant sources of iron
While some of the best plant sources of iron:    comes
- Beans and lentils.
- Tofu (in English: Tofu).
- Fortified breakfast cereals.
- Whole grains and fortified bread.
- Nuts, especially cashews.
- Sunflower seeds, pumpkin, and sesame.
For more information about the sources of iron can read an article where there is iron in the food.
The human body needs iron
The following table shows the recommended amount of iron Daily protein for different age groups: 
Video Where there is iron in the food?
Iron is an important component of the body and blood, it is where you get it? Watch the video to know it: 
- ↑ "Iron", www.medlineplus.gov,20-3-2020، Retrieved 11-4-2020. Edited.
- ↑ "Iron", www.hsph.harvard.edu, Retrieved 11-4-2020. Edited.
- ↑ Summer Fanous And Ana Gotter (1-11-2018), "The Top Health Benefits of Prunes and Prune Juice"، www.healthline.com, Retrieved 11-4-2020. Edited.
- ↑ Alina Petre (4-5-2017), "21 Vegetarian Foods That Are Loaded With Iron"، www.healthline.com, Retrieved 11-4-2020. Edited.
- ^ أ ب Daisy Whitbread (8-4-2020), "Fruits and Vegetables High in Iron"، www.myfooddata.com, Retrieved 11-4-2020. Edited.
- ^ أ ب Karen Gordon (26-10-2018), "The best sources of iron for vegetarians and vegans"، www.netdoctor.co.uk, Retrieved 11-4-2020. Edited.
- ↑ Daisy Whitbread (8-4-2020), "Top 10 High Iron Foods for Vegetarians and Vegans"، www.myfooddata.com, Retrieved 29-4-2020. Edited.
- ↑ Shereen Lehman (1-4-2020), "A Guide to Healthy Foods That Are Rich in Iron"، www.verywellfit.com, Retrieved 11-4-2020. Edited.
- ↑ MarianButu And StelianaRodino (2019), Natural Beverages, United States: Academic Press, Page 303-338, Part 11. Edited.
- ↑ Rachel Nall (23-7-2018), "Are dates healthful?"، www.medicalnewstoday.com, Retrieved 11-4-2020. Edited.
- ↑ "iron_and_your_body_booklet_11_440k.pdf", www.uhs.nd.edu,8-2011، Retrieved 11-4-2020. Edited.
- ^ أ ب "Top Foods High in Iron", www.webmd.com,5-6-2019، Retrieved 11-4-2020. Edited.
- ↑ Caroline Kaufman (23-1-2020), "Foods to Fight Iron Deficiency"، www.eatright.org, Retrieved 11-4-2020. Edited.
- ↑ "Iron intake for vegetarian", www.mydr.com.au,31-7-2013، Retrieved 11-4-2020. Edited.
- ↑ "Iron", www.ods.od.nih.gov, Retrieved 11-4-2020. Edited.
- ↑ Video Where there is iron in the food?
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