7 Iron-rich Dried Fruits And Nuts - Whitworths

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15% off your first order - use code FIRST15
15% off your first order - use code FIRST15
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15% off your first order - use code FIRST15
15% off your first order - use code FIRST15
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15% off your first order - use code FIRST15
15% off your first order - use code FIRST15
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15% off your first order - use code FIRST15

7 Iron-rich Dried Fruits And Nuts

Why Is Iron An Important Part Of Your Diet?

Food plays an important role in helping you maintain healthy levels of vitamins and minerals. Iron is an essential mineral that helps transport oxygen around our bodies. A deficiency in iron can cause people to have anemia or in worse case, organ failure.

Are Dried Fruits And Nuts A Good Source Of Iron?

Dried Fruit and Nuts are great sources of iron and are easy to include in tour healthy snacking regime.

So, if you haven’t been chomping down on iron rich food, in this blog post we provide a few varieties of dried fruits and nuts that will help you keep your iron levels up, as well as providing a delicious snack!

Fruits And Nuts That Are Iron-rich

1. Apricots

Apricots are packed with nutrients! Containing not only vitamin A and B carotene that helps support eye health but is also one of the richest sources of non-heme iron (iron found in plant foods). Apricots are a perfect addition to your lunchbox or as a handy snack on the go. Alternatively, if you would rather them in a dish, they are great in a summer salad, or in Greek yogurt which can have as a breakfast dish or an evening dessert.

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2. Cashews

Nuts and seeds are good sources of non-heme iron, as well as an array of other vitamins, minerals, fibre and healthy fats. Cashews in particular are packed with a good amount of iron. So, whenever you’re hungry enjoy a handful of them on the go. Our Snack pack cashews are the perfect snack for on the go or as part of your lunchbox. However, cashews are also great when added to salads, stir-fries and curries as well.

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3. Prunes

Prunes are another dried fruit that is particularly high in iron. Not only do prunes help your iron intake but they are also rich in fibre, potassium and vitamin C. Helping your body with digestion and lower cholesterol. You can add prunes to all aspects of your diet. Whether you eat them alone as a snack, add them to your breakfast or baked goods or blend them into a smoothie. If you have a sweet tooth why not try using our maple syrup flavoured prunes instead, we personally love them in our breakfast oats and Greek yogurt or with some creamy ice-cream for an evening dessert.

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4. Almonds

Almonds are a very popular nut, with many people using milk alternative likes almond milk or spreading almond butter on their toast in the morning.   Not only are they very popular but they are a powerhouse of nutrients packed full of iron.  Almonds are very versatile, not only are they a great nut butter but having them on top of Greek yogurt or on your summer salads is another way to add them to your diet. Our Summer Berry Fruit and Nut Mix, filled with delicious, dried fruits and almonds and is the perfect yogurt topper. However, if you want only almonds see our tasty Californian Almonds.

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5. Raisins

Raisins themselves make a quick and simple snack throughout the day and are a good source of essential nutrients, minerals and energy including iron. Raisins are also the perfect snack for kids, our Sunny raisins range is great if you want to make sure your kid is getting all the essential nutrients! Not only the perfect snack for kids, raisins are great toppings for yogurt or cereals, and they can also include them in many other products, such as baked goods, trail mix, and granola.

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6. Walnuts

Walnuts are a good source of healthful fats, protein, and fibre. They are said to help promote heart and bone health and among other benefits such as being high in iron. Walnuts are extremely nutritious and should be added in your daily diet. If you are a baker, walnuts are the perfect ingredient! You can add them pies, cakes, biscuits and get crumbly texture and nutrition too.  Our walnuts are crunchy, rich and full of flavour are the perfect addition to your baking creation!

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7. Dates

This intensely sweet fruit while enjoyed fresh, many people prefer the rich flavour of their dried form. In addition to improving convenience and changing the taste and texture, the drying process makes sure it is packed with energy, highly nutritious and it rich with iron. Adding to your diets is easy. A brilliant alternative to a sweet treat due to its sweet toffee like flavour as well as being a brilliant pairing to your morning porridge. Add dates to your diet through salads, puddings, or snack. If you would like a date with a honey like soft texture our deglet dates are the perfect choice.

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Adding Dried Fruits And Nuts To Your Diet

Dried fruits and nuts provide so many types of nutrient, that can be very beneficial for your health, and can be incorporated into your diet in many ways. Check out our previous blog posts to find out more about specific types of fruits and nuts, recipes, occasions and health benefits. You can also check out our online shop to order your fix of iron-rich dried fruits and nuts!

Disclaimer: do not intake excessive amounts of iron. The human body is unable to excrete excess iron which can lead to iron storage in various organs. Which may give rise to organ failure and damage. The information included in this blog is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of the unique needs of everyone, please consult a doctor to determine the appropriateness of the information for your situation.