Also, the vitamin C they contain further enhances iron absorption ( 9 ). A serving of 100 g of dried apricots has 2.66 mg of iron. Heme iron from animal foods has an absorption rate ranging from 15% to 35% (source). Dried apricots have 2.66 mg of iron, but they're also a good source of fiber, potassium, and beta-carotene. 9 Combine more than one source into a make-your-own trail mix or buy a trail mix already prepared and keep some on-hand at work to give you a … Dried apricots have 2.66 mg of iron, but they're also a good source of fiber, potassium, and beta-carotene. Fruit is often loaded with vitamin C, a vitamin that can actually help you metabolize the iron in plant-based food items; dried apricots are a modest source of vitamin C. For instance, you can include tomatoes and green peppers with a whole grain main dish or with legumes to improve your absorption of the iron in your meal as a whole. May Help Reduce Blood Pressure Dried apricots are a rich source of Potassium, a mineral linked with promoting healthy blood pressure. Dried apricots iron content. Dried apricots are more significant sources of iron than their fresh counterparts, with each serving providing 1.75mg of iron or 10% of the recommended daily amount. 4. Both animal foods such as meat and fish, and plant foods such as legumes, nuts, seeds and dried fruit are important sources of iron in a healthy diet. Dried apricots contain 2.6 milligrams of iron per 100 grams. Eating iron-rich foods is the best way to prevent and treat anemia. By comparison, the same amount of fresh apricots provides a little over 2% of the daily requirements of the mineral, which means that dried apricots are quite high in iron compared to raw ones. That would also mean you would get 16-18 g of carbs and 13.3-16 g of sugar. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 130 grams. Apricots, especially dried ones, are a rich source of plant-based iron as they provide your body with 2.7mg of this mineral per 3.5oz (100g) serving.This fruit also contains a lot of potassium (1162mg), phosphorus (71.0mg), calcium (55.0mg), and magnesium (32.0mg). For example, dried apricots contain almost seven times more iron than fresh fruit. The absorption of non-heme iron from dried apricots and other types of fruit and plant foods can be reduced by several factors (other than pathologies), including: This post was updated on Saturday / May 1st, 2021 at 7:03 PM. Health Benefits of Dried Apricots and Prunes Dietary Fiber. The nutritional composition of dried apricots includes about 2 grams of fiber in a 30-gram serving. There is also 1 gram of protein and a negligible amount of fat. Dried Apricots are iron-rich fruits. 1/2 cup of apricots: 1.73 mg iron (9.6% DV) Dried apricots have a strong sweet-sour taste and work well in tagines, compôtes, and stews. For dried apricots, that would mean you would get 3.7% to 4.4% of your daily iron intake for one serving, and 7.4% to 8.8.% of your daily iron for two servings. 5. A serving of 100 g of dried apricots contains 2.66 mg of iron vs 100 g of fresh apricots which provides 0.39 mg of iron. Dried apricots are also known to improve vision. Dry Fruits. They’re especially rich in soluble... Potassium. 15 Benefits Of Dried Apricots For Skin, Hair And Health Grams is a measure of weight. Fresh apricots may be thirst-quenching in summer, but dried apricots are a cost-effective way of getting this iron-rich fruit year-round, as they keep longer and can be stored for several months. Dried fruits like raisins, apricots and prunes are among the best sources of non-heme iron, followed by nuts like almonds and Brazil nuts (Wax, 2015). A Dried Apricots of Dried Fruit contains about 4% Iron per serving. The dried fruits such as apricots have significant amounts of iron which promotes circulation. Getting enough iron from your diet means more energy and increased vitality which is good for sustained physical effort and exercise performance. Low vitamin C intake, either with the meal or in general. Therefore, spinach has 2.31 mg more iron than Apricots, raw. I would like to mix them into my babies breakfast (61/2 months) ... Read more on Netmums 100 grams of the dried apricots contain the following nutrients: Carbohydrates 11g fruits such as raw and dried apricots, vegetables, legumes, root vegetables, nuts, seeds). As a percentage of the RDA this is 3 %. Please Support My Work With a PayPal Donation. Eat dried apricots with a source of vitamin C such as guava fruit, kiwifruit, papaya, mango, pineapple, bell peppers, cantaloupe, tomatoes or fresh kale, broccoli, cauliflower or cabbage. As we have established the nutritional profile of dried apricots it is now time to acknowledge the benefits as well. Dried fruits are a food source full of nutrients and they have a number of health benefits.If you have an iron deficiency and need to introduce more foods rich in iron into your diet, use this ranking to help you add more iron to your diet.. Low iron levels further causes symptoms such as poor concentration, impaired cognitive capacity and intellectual performance, but also lightheadedness, dizziness, irritability, sleep problems such as insomnia and vision problems due to poor oxygen delivery to the brain and nervous system and retina via neuroglobin. Iron is especially good for pregnant women because it helps meet growing demands exerted by the increase in blood volume during pregnancy, restores vitality and combats pregnancy-related fatigue. Natural vitamin C is extracted from acerola cherry, rose hip berries and sea buckthorn berries. Eating iron-rich foods is the best way to prevent and treat anemia. Every person who has ever dealt with muscle weakness, low energy levels, tiredness, fatigue and poor concentration will tell you just how important it is to get enough iron in your diet. A very good source of iron, dried apricots are useful in fighting anemia. In the category of fruit, we excluded dried fruit from the Top 10 list and include only fresh […] Comparing with Apricots, raw, in 100g contains 0.39 mg of iron. Dried apricots are a relatively good source of non-heme iron and provide benefits for muscles, energy metabolism, hair and nail health, as well as benefits for pregnant women. Heme iron boosts absorption of non-heme iron. The average recommended intake of dried fruit is 1-2 servings of 25 to 30 g each. The essential dietary mineral is good for the brain and nervous system and boosts concentration and intellectual performance. Every 100 g of dried apricots contain more than 50 percent of the daily iron requirement. hello - I have noticed a lot of people mentioning dried apricots. 2. Apricots contain .38 milligrams of iron per 100 grams. Nutrition Facts of Dried Apricots. An adequate intake of the essential mineral during pregnancy promotes the normal cognitive development of the baby and subsequent normal psychomotor development of the infant. Iron deficiency further affects the endocrine system and hormone production and causes hair thinning and hair loss, skin problems such as increased skin infections and poor healing, and nail problems such as brittle nails or changes in nail appearance, color, shape or texture. 5. A cup of dried apricot halves contains about 3.5 milligrams of iron . Thanks to this table, you can find out which dried fruit has the most iron and how you can add them to your diet. On average, a person may absorb as little as 5% of their total iron intake or as much as 35% (the body regulates iron uptake according to its reserves). They provide about 1,171 IU of vitamin A and 1.4 mg of vitamin E. There are only 3 mg of sodium per serving, making dried apricots a low-sodium food and a … Anti-nutrients like phytic acid and oxalic acid bind to iron, preventing its absorption at the intestinal level. A fresh kiwi dessert with your dinner would also help because of the fruit’s content of vitamin C. A glass of fruit juice is another good move. That's because all of the nutrients in dried fruits are more concentrated. Knowing what kind of iron is in dried apricots is just as important as knowing how much iron is in dried apricots. Essentially, high iron level of in dried apricots what makes these dried fruits ideal for pregnancy. At the same time, one serving of dried fruit is 25 to 30 grams which would provide 0.665 mg to 0.8 mg of iron. Let’s look at some of the great benefits that this tasty fruit can give us: 1. Dried apricots do not contain many vitamins except a substantial amount of vitamin A (3604IU). meat, fish, seafood such as shellfish, eggs, milk and dairy) and non-heme iron in both animal and plant foods (e.g. Soluble fiber binds to fatty acids and helps in their removal through excretion. On average dried apricots have about 6.8 times more iron compared to fresh or raw apricots. Dried apricots contain 2.6 milligrams of iron per 100 grams. In an omnivorous diet containing both plant and animal foods, it is estimated that only 5% to 10% of the total iron content is represented by heme iron. You can get about 3.5 milligrams of iron from a cup of dried apricot (halves). . Take a vitamin C supplement when you eat dried apricots. The total … To put 100 grams in perspective, consider alternative measures for this food: In the category of fruit, we excluded dried fruit from the Top 10 list and include only fresh fruit. Dried fruit covers your daily need of Copper 29% more than Apricot. Dried apricots. The one that stays longer in your body and hence keeps your iron in balance. Iron holds particular benefits for athletes and meeting daily requirements supports and boosts athletic performance by increasing oxygen transportation to muscles. In addition to iron, dried apricots provide other vital nutrients necassary in the pregnancy process such as calcium, folic acid and potassium ( 15 ). Apricots contain iron, the non-heme one. A cup of dried apricot halves contains 4.1 mg of iron. Sunflower seeds 5.25 mg each 100gr. The average adult requires about 18 mg of iron a day which makes dried apricots a relatively good source of the mineral to consider if you are looking to meet your daily requirements. The top dried fruit is Apricots, dehydrated (low-moisture), sulfured, uncooked with the highest iron content, which in 100g contains 6.31 mg of iron. It bears repeating; a cup of dried apricots provide nearly 20% of daily iron need. A serving of 100 g of dried apricots contains 2.66 mg of iron vs 100 g of fresh apricots which provides 0.39 mg of iron. Packed with Antioxidants Dried apricots provide small amounts of calcium, iron, magnesium, phosphorus and potassium. Depending on your nutritional requirements and any existing conditions that may restrict intake of certain components such as carbohydrates and sugars, you can decide if it’s better for you to reduce intake to one serving of dried apricots, or if you can eat more. A concomitant and excessive intake of calcium, zinc or manganese from other foods or dietary supplements. The average person requires up to 18 mg of iron a day. A cup of dried apricot halves contains about 3.5 milligrams of iron ( 2 ). In terms of iron percentage this is 592 % more iron. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 155 grams. Amount of Iron in Apricots Welcome to the nutritional iron content in 16 different types of apricots, ranging from 6.31 mg to 0.3 mg per 100g. So, if you are looking to improve your iron, now is the time to focus on this snack ASAP! They provide about 1,171 IU of vitamin A and 1.4 mg of vitamin E. There are only 3 mg of sodium per serving, making dried apricots a low-sodium food and a good choice for those with high blood pressure. Apricot has more Vitamin C, while Dried fruit has more Copper, Iron, Potassium, Vitamin E , Fiber, Vitamin B3, Vitamin A, Manganese and Phosphorus. More Dried fruit High in Iron. Dried apricots are a fruit and contain the non-heme type of iron. They contain soluble fiber that is responsible for reducing cholesterol. While animal foods provide mostly heme iron, plant foods provide another type of iron known as non-heme iron. Improved circulation means more oxygenation to critical body parts and also delivery of required nutrients. Iron is also good for the immune system and actively supports the immune system function. Contact Us – Disclaimer Cookies Policy – Privacy Policy. If there is one that is missing, it is possible that the quantity of iron is less than the last one. Dried apricots are not only delicious, they're also a great source of iron and antioxidants. To further support the benefits of dried apricots, the following are nutritional information about dried apricots. Dried apricots have many health benefits such as prevent inflammation, improve skin, help with digesting and balance blood pressure to name a few. Dried fruits are also rich in fiber, vitamins, minerals, and antioxidants. While both heme and non-heme iron contribute to good health, heme iron is the best absorbed of the two types of iron, despite also being the less common form. You can get about 3.5 milligrams of iron from a cup of dried apricot (halves). Dried Apricots A 100 gm of apricot contains 2.7 mg of iron. Dried apricots are an excellent source of dietary fiber, potassium, iron, calcium, magnesium, Vitamin E and antioxidants. Dried Apricots Nutrition. Our family loves having a snack of […] 36% DV per cup of dried peaches; 26% DV per cup of dried prunes and currants; 24% DV per cup of dried raisins; 21% DV per cup of dried pears; 17% DV per cup of dried figs; 7% DV per cup of dried apples; Note: Dried fruit is high in natural sugars, so should be eaten in moderate servings of around 1 handful per day. Vs heme, non-heme iron in plant foods such as dried apricots has an average absorption rate of 5% to 15%, with some sources putting it as 1% to 10% absorption rate (source 2). While fresh apricots and plums are rich in potassium, dried apricots and prunes contain even higher amounts. This prevents you from having anaemia. Less than half of the iron in meat and other animal foods is heme. On average dried apricots have about 6.8 times more iron compared to fresh or raw apricots. There are two main types of iron in food: heme iron in animal foods (e.g. Iron 3%; Magnesium 4%; Benefits of Dried Apricots. The most common symptoms of iron deficiency are muscle weakness, lack of energy and vitality, tiredness and fatigue. Vitamin C improves the absorption of iron which is also present in apricots. Dried apricots are more significant sources of iron than their fresh counterparts, with each serving providing 1.75mg of iron or 10% of the recommended daily amount. Grams is a measure of weight. A cup of dried apricot halves contains 4.1 mg of iron. Other components in plant foods with anti-nutrient properties such as phytic acid in legumes or oxalates in spinach and other leafy green vegetables. Apricots - 1/4 cup Dried Apricots: A 1/4 Cup Dried Apricots of Apricots contains about 5% Iron per serving. The basic type of apricots is Apricots, raw, where the amount of iron in 100g is 0.39 mg. 0.39 mg of iron per 100g, from Apricots, raw corresponds to … Read more about how these vitamin C items reduce the impact of iron inhibitors in your diet even though they have very little iron themselves. Dried apricots are also high in fiber; each serving provides four grams of fiber. To further support the benefits of dried apricots, the following are nutritional information about dried apricots. Dried Apricots Nutrition As well as fibre, dried apricots are a source of Vitamin B3 (3mg in 100g), Potassium (1880mg in 100g), Magnesium (65mg in 100g), Phosphorus (120mg in 100g), Dried apricots Iron (4.1mg in 100g), Copper (0.4mg in 100g) and Manganese (0.4mg in 100g). 1 cup equals 165 grams. Iron is essential for red blood cells production. Grams is a measure of weight. Not just an iron-rich fruit, dried apricots are excellent sources of dietary fiber too. They make ideal snacks as they are easy to eat on the go. Their taste is really intense and sweet, and adding these to your diet is an awesome way to get another one of your recommended daily fruit and vegetable servings quickly and easily. Support My Work Copyright © 2014-2021 NatureWord. They contain iron-absorbing copper as well. Dried fruits are also rich in fiber, vitamins, minerals, and antioxidants. A very good source of iron, dried apricots are useful in fighting anemia. 100 grams of the dried apricots contain the following nutrients: Carbohydrates 11g Comparing iron in apricots vs spinach The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. That would amount to only 3.7% of iron – 4.4% of iron per serving of dried apricots, but still higher compared to the fresh fruit. Eat dried apricots with a source of heme iron such as meat, fish or shellfish. They contain iron-absorbing copper as well. Vitamins and Minerals Dried apricots provide small amounts of calcium, iron, magnesium, phosphorus and potassium. Dried apricots have many health benefits such as prevent inflammation, improve skin, help with digesting and balance blood pressure to name a few. For example, a 100 gram serving of dried apricots provides about 3 milligrams of iron. Half a cup of dried apricots will give you 1.73 mg of iron, meeting 9.6% DV. For example, dried apricots contain almost seven times more iron than fresh fruit. Nutrition Facts of Dried Apricots. With a significant level of iron in these dried fruits, apricots are able to improve circulation, since iron is required for the production of red blood cells. Magnesium. Try snacking on dried apricots or dicing them up to add to hot cereal or trail mix. That means that a serving of 100 g of dried apricots will provide almost 15% of the daily requirements of iron. They're rich in Vitamin C as well, which helps your body better absorb iron. NUTRITION FACTS - DRIED FRUIT - DRIED APRICOTS You searched for iron in Dried Apricots which belongs to Fruit. While they may not meet your daily nutritional requirements for iron, apricots have the added benefit of vitamin C. Prunes and dried apricots are excellent sources of dietary fiber. Non-heme Iron. Also read: Are Dried Apricots High in Potassium? Dried apricots are an excellent source of dietary fiber, potassium, iron, calcium, magnesium, Vitamin E and antioxidants. Dried apricots are an awesome source of both fibre and iron. Dried fruit is also associated with overall improved diet quality and lower weight and body fat measures. Iron-rich Fruits. You may have to consume 10 such cups to meet your daily iron intake. Better circulation means more oxygenation to critical parts of the body, as well as the delivery of necessary nutrients. Dried Apricots, Raisins and Dates - Raisins, like other fried fruits can be eaten as a snack or thrown into your bowl of cereal or salad. As a rule, dried fruits tend to be good choices for fruits high in iron. 5. You can also sprinkle some on your muesli and add them to bread, stuffing, and salads. Iron Deficiency, Obesity, and the Weight Loss Dilemma, Fermentation, Oxalic Acid, and Mineral Absorption, Iron inhibitors: Foods that reduce your iron absorption, Iron Decline In Food: This Is Not Grandma’s Spinach. Dried apricots are very good sources of iron. 2.42 mg per serving (46 g.) Hazelnuts 4.7 … Apricot contains 10 times more Vitamin C than Dried fruit. However, you may not be able to meet your daily iron intake through dried apricots alone. Dried apricots are also known to improve vision. Summary of differences between Apricot and Dried fruit. Magnesium is involved in over 600 reactions in the body including energy creation, … Dry fruits like raisins, dates and apricots are rich in iron, fiber and vitamins, are easy to include in your healthy snacking regime and can boost your Hb levels. Dried apricots are very good sources of iron. Also, the vitamin C they contain further enhances iron absorption . Fruit for the most part is not a good source of iron but it can have an important role in iron metabolism. However, you may not be able to meet your daily iron intake through dried apricots alone. What happens when you are low in iron is muscle cells do not get enough oxygen through hemoglobin which causes symptoms such as reduced capacity for physical work and impaired athletic performance as well as muscle twitching, spasms and muscle cramps. You can assume that if the fresh version made the top 10 list, so too would the dried version.The food tested for the particular graph below can be described more specifically as: Read more about iron in fruit or visit our iron-rich foods list. Fiber binds to fatty acids and helps in their removal through excretion seeds. Meat, fish or shellfish longer in your body better absorb iron and nervous system and supports. For pregnancy the best way to prevent and treat anemia system and actively supports the system... 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