How much iron is in apples: the most "iron-rich" varieties
Content
The benefits of iron for the body
Iron is a chemical element that performs vital functions in the human body. Specifically:
- Oxygen delivery to tissues. Iron is a component of hemoglobin, the building block of red blood cells. After iron absorbs oxygen, red blood cells deliver it to the tissues of every organ in the body. Red blood cells then pick up carbon dioxide and transport it to the lungs, where it is utilized. Without iron, all respiratory processes would be impossible.
- Metabolic processes. In the human body, iron is a component of many proteins and enzymes essential for metabolism and energy production. This trace mineral promotes the breakdown and utilization of toxins, cholesterol metabolism, and the conversion of calories into energy. Iron strengthens the immune system, helping it cope with various aggressors.
Iron deficiency causes a number of problems:
- weakened immunity;
- impaired concentration;
- decreased performance and endurance.
People suffering from iron deficiency in the body are more susceptible to colds and infectious diseases, as well as impaired lymph circulation.
Daily requirement of iron for the body
- Children aged 1 to 13 years require about 14 mg of iron per day.
- The average daily requirement for girls aged 14–18 is 25 mg, for boys of the same age – 18 mg.
- After 18 years, women need 30 ml, men – 14 mg.
- Women over 50 years of age require 14 mg, pregnant women – from 30 to 45 ml.
The female body's need for more iron is determined by the characteristics of the hormonal system, as well as monthly blood loss during the menstrual cycle.
Benefits of apples
The many beneficial properties of apples are determined by their unique chemical composition. The fruit contains:
- vitamin A, C, E, B 3;
- boron;
- vanadium;
- rubidium;
- silicon;
- cobalt;
- iron;
- purines;
- phytosterols;
- oxalic acid.
Eating a medium-sized apple provides the body with:
- 4 g fiber;
- 25 g carbohydrates;
- amount from the recommended daily intake:
- vitamin C – 14%;
- vitamin K – 5%;
- potassium – 6%;
- vitamins B, A, E – 4%;
- copper, manganese – 4%.
Benefits of apples for the human body is as follows:
Helps in losing excess weight – eating these fruits suppresses the feeling of hunger, which is due to the high content of water and fiber.- Normalizes cardiovascular function and reduces the risk of heart disease. This property is due to the large amount of plant fiber, which lowers blood cholesterol levels.
- Reduced risk of diabetes. High polyphenol content protects pancreatic beta cells from aggressive external and internal factors, as well as from damage.
- Maintaining healthy gut flora. The pectin found in apples nourishes beneficial bacteria and promotes their proliferation. Based on numerous studies, scientists have concluded that apple pectin regulates metabolic processes, preventing the development of type 2 diabetes, obesity, and cardiovascular disease.
- Cancer prevention. The antioxidant and anti-inflammatory properties of apples contribute to their anti-cancer effects.
- Reduced severity of asthma symptoms. High antioxidant content protects bronchial and lung tissue from oxidative stress.
- Strengthening the skeletal system. The antioxidants and anti-inflammatory components found in apples significantly improve bone health.
- Brain protection. Active compounds in apple juice prevent the development of dementia.
- Creating protection for the gastric mucosa from damage caused by taking medications.
- Cosmetic effect. Apple components cleanse the epidermis, remove dead skin cells, give the skin a rosy glow, and help reduce fine wrinkles.
Helps in losing excess weight – eating these fruits suppresses the feeling of hunger, which is due to the high content of water and fiber.The active components of apples block the development of cancer cells and prevent the transformation of benign tumors into malignant forms.
How much iron is in apples?
The amount of iron in apples depends on the variety of fruit trees, their growing conditions, and the quality of garden care.
In green
This category is considered the most beneficial due to its high iron and ascorbic acid content and low calorie content. The variety richest in iron is 'Semerenko': 100 g of fruit contains up to 10 mg of this micronutrient. One apple contains approximately 17 mg. Next on the list are: "Besh Yuldus," "Bakhmal," "Iranian," "Raysky," and "Golden."
In the reds
Red apple varieties are high in sugar, but have lower iron and acid content. Of this category, the highest levels are found in:Quinti", "Early Geneva", "Golden Ahmed", "Braeburn", "Discovery". The iron level in 100 g of the listed varieties varies within the range 5–6 mg, and one apple will contain approximately 8-10 mg.
In yellow
Yellow apples contain a large amount of pectin, which helps strengthen the body's resistance to heavy metal salts, as well as toxic and radioactive substances. However, these fruits contain much less iron than red and green apples. Several sweet and sour varieties are worth noting as exceptions:Golden Delicious», «Kuibyshevskoe», «Golden Antonovka", "Yantarnoe Altaiskoe", "Bryansk golden".
In dried
Drying Eating apples doesn't reduce their iron content, but it completely breaks down the vitamins. Therefore, to fully absorb all the nutrients, it's recommended to eat these fruits only fresh.
Where else can you find iron besides apples?
Iron can be found not only in apples, but also in other foods: in chicken, beef and pork liver, in peas, in beans, in several types of meat (pork, lamb, duck, turkey), in nuts.
Large amounts of this microelement are present in dried fruits, cereals, seafood, vegetables and fruits.
For example, you can replenish up to 17 mg of iron by consuming one of the following products:
- 300 g chicken liver;
- 300 g pine nuts or peanuts;
- 100 pork liver;
- 600 g oatmeal;
- 300 g beef tongue;
- 500 g pork/lamb.
Buckwheat can be used as a source of iron. However, only animal products will quickly replenish iron stores.
To speed up the absorption of iron in the body, it is recommended to avoid drinking coffee, strong tea, and carbonated drinks.
Recommendations for eating apples
According to experts, apples can be eaten at any time except in the evening to avoid increased gas production before bed. The recommended daily intake is at least 300 g. It's best to choose varieties grown locally.
Apples aren't exactly the richest fruits in vitamins and nutrients. However, daily consumption of these fruits can improve digestion and prevent many health problems.
