Raisins and iron have a direct relationship and consuming enough raisins can provide you with enough iron that your body needs and give you a lot of energy. In the continuation of this article, stay with us to tell you the characteristics of raisins in absorbing iron.
Raisins and Iron
Raisins can be a good source of iron, which is an essential mineral that the body needs to make hemoglobin, a protein found in red blood cells that carries oxygen throughout the body. Iron also plays a very important role in maintaining healthy immune system function and energy production in your body. Compared to many other foods, Iranian raisins have a relatively high concentration of iron, and this has made raisins a product rich in iron. One cup of kismis contains about 4 milligrams of iron, which is about 22 percent of the recommended daily intake for women and 50 percent of the recommended daily requirement for men.
However, it’s worth noting that the iron in kishmish is non-heme iron, which is less easily absorbed by the body than heme iron found in animal sources like meat and fish. To enhance the absorption of non-heme iron from plant-based sources like raisins, it is recommended to consume them along with a source of vitamin C, such as citrus fruits, bell peppers, or broccoli.
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Do raisins help with iron?
Yes, raisins can help with iron intake as they are a good dietary source of iron. As I mentioned earlier, one cup of kishmish contains about 4 mg of iron, which can contribute to meeting the daily recommended intake of iron. However, it’s important to note that the iron in kismis is non-heme iron, which is less easily absorbed by the body than heme iron found in animal-based sources.
To improve iron absorption from non-heme sources like kismis, it’s recommended to consume them with a source of vitamin C. Vitamin C can help enhance the absorption of non-heme iron by converting it to a more easily absorbed form. So, you can pair raisins with foods high in vitamin C, such as citrus fruits, berries, or bell peppers to improve iron absorption.
How much vitamin C should I consume with raisins?
The amount of vitamin C needed to enhance iron absorption from non-heme sources like raisins can vary depending on several factors, including age, sex, and overall health status. However, a general rule of thumb is to aim for about 25-75 mg of vitamin C per meal.
One small orange or half a cup of bell pepper can provide about 50-70 mg of vitamin C, which is enough to enhance the absorption of iron from one cup of raisins. It’s worth noting that consuming too much vitamin C may lead to digestive upset or other health issues, so it’s important to stick to recommended daily intake levels. The recommended daily intake of vitamin C for adults is 75-90 mg per day for women and men, respectively.
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How many kishmish should I eat for iron?
The amount of raisins you should eat to get a significant amount of iron depends on your daily iron needs. The recommended daily intake of iron varies depending on factors such as age, sex, and health status. Generally, adult women need about 18 mg of iron per day, while adult men need about 8 mg. One cup of kismis contains about 4 mg of iron. So, if you’re a woman, consuming one to two cups of kismis per day can help you meet a significant portion of your daily iron needs. For men, consuming 1/2 to 1 cup of raisins per day can help them get a good amount of iron.
However, it’s important to remember that consuming too many Iranian golden raisins , or any food for that matter, can lead to unwanted weight gain and other health issues. So, it’s best to consume raisins in moderation as part of a well-balanced diet.