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what are some veggies or fruits have a good source of iron and sodium


Fruits and vegetables tend to be low, very low, or sodium free. Therefore, they would not be a good source of sodium. This is one of the health benefits of fruits and vegetables. A low sodium diet has been shown to help reduce high blood pressure which can lead to heart disease. On the other hand, some fruits and vegetables are a good source of iron. Beans, spinach, and apricots are some of the best sources of iron. An important consideration to remember is the absorption rates of heme and nonheme iron.. Nonheme iron is present in vegetables, grains, and supplements. Heme iron is present in meat, fish, and poultry and is more readily absorbed. Heme iron also has a higher amount of naturally occurring iron than in plant foods. Therefore, while vegetables do contain iron, combining them with a high protein iron source will help your body absorb the iron more readily. Also, the absorption of nonheme iron is increased with the presence of vitamin C. One recommended strategy is to consume vitamin C with any meal that combines iron-rich plant foods. Fortunately, many vegetables that are high in iron, are also high in vitamin C so that the iron in these foods can be easily absorbed. Commonly eaten combinations, such as beans and tomato sauce, also result in generous levels of iron absorption. Include foods that are high in vitamin C with your iron rich fruits and vegetables to guarantee the best absorption. 

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The Expert: Wendy Reinhardt Kapsak, MS, RDN, is the President and CEO of the Produce for Better Health (PBH) Foundation. At PBH, she guides the Foundation’s efforts to advance the overall effort of increasing fruit and vegetable consumption.
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