Raisins

Question
My daughter was told that she was borderline anemic.  I heard that raisins were high in iron and I suggested that she adds this to her diet?  Is this a good idea?  She's in high school.  My friends say that raisins are just junk food, but I beg to differ.  Who's right?

Answer
Raisins are NOT junk food!  They are a fruit!!!  They are a dried fruit but a fruit non-the-less.  They contain sugar but in its natural form "fructose".  They are full of vitamins, minerals, fiber and disease fighting antioxidants. You are definitely right as far as that goes!!
As far as iron goes though they only contribute about 6% of the RDA for 1/4 cup.  In addition, plant foods that contain iron have a form called non-heme iron.  This is not as absorbable in the blood as the iron found in animal foods (meat,poultry, fish) or heme iron.  You can however enhance your body's ability to absorb non-heme iron by consuming with these foods other foods that are rich in vitamin C and foods such as meat with heme iron.  If your daughter is borderline anemic and has been properly diagnosed as such, she should really visit a dietitian to find out ways she can boost her iron intake through her diet.
Kim Tessmer, RD LD
www.Nutrifocus.net

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