8 Fruits Rich in Iron you Must Know

Which fruit is the best source of iron? Fruit is a good source of iron for our body. Although the amount of iron in fruits is lower than that found in meat and vegetables.

Fruits with the highest amount of iron are dried apricots, raisins, prunes, dates, blackberries, raspberries, watermelon, and mulberry.

There are several types of iron-rich fruits, but most contain less than 1 mg per 100 g. In any case, dried fruit has more iron than fresh fruit, primarily due to the small percentage of water in the dried fruit.

Dried fruits have smaller dimensions, and at the same time due to the size, we can eat more than fresh fruit. Dried fruits in small quantities have a large number of nutrients.

Compared to vegetables and nuts, fruits have a lower amount of iron. However, by consuming fruit you get a very important benefit.

With fruit due to the presence of high levels of vitamin C, it is much easier for the body to absorb iron.

With which we can make the most of iron from groceries.

Which fruits have the most iron?

Find out which fruits are rich in iron, and take advantage of the benefits of this important ingredient for our body.

1. Dried apricots are a fruit rich in iron

Eat dried apricots, which in addition to the iron will also add beta carotene. The fruits of this excellent dried fruit contain by far the most iron compared to other fruits.

An incredibly large amount of iron even 2.7 mg per 100 grams. From their color, we can conclude that they are rich in beta-carotene.

Dried apricots have other important ingredients such as fiber and other essential nutrients. You can eat as many dried apricots as you want during the day.

You can eat dried apricots yourself or put them in the salad. Even a salad of dried apricots based on vegetables will refresh the taste.fruits rich in iron

2. Raisins for more iron in our body

Yes, raisins, like dried apricots, have many health benefits, and only one of them is high in iron – it contains 1.9 mg per 100 grams.

In addition, it should be noted that raisins are an excellent source of copper and vitamin B complex.

All of these vitamins and minerals together contribute to the formation of red blood cells, which is certainly important.

They are also good for wound healing, as they stimulate blood clotting.

Raisins can be added to cereals, yogurt, fruit salad, or oatmeal. In addition to refreshing your usual meal, it will also have a good effect on overall health.

3. Mulberry for a daily dose of iron

Like raisins, mulberry contains a good amount of 1.9 mg of iron per 100 grams.

By consuming fresh fruit, you get far more nutrients. Mulberry is a very tasty and juicy fruit.

The sweet taste comes from sugar fructose and glucose, and also contains organic acids – citric and malic acid.

It is rich in vitamins C, B, K, A, and E, potassium, manganese and magnesium, pectins, and other useful substances.

As well as being good for iron intake, mulberry contains a lot of fiber and protein, making it the perfect food for those who aspire to slimness.

You will feel its taste best if you eat it fresh or if you make a delicious juice from this fruit, and of course, it will be interesting to put it in cookies.

4. Prunes for more iron in the body

Dried plums, like most dried fruits, are richer in iron than fresh ones.

While fresh ones contain 0.2 mg of iron, prunes have as much iron as 0.9 mg. Plum juice is also rich in this important mineral or iron.

Plums are also rich in vitamin C, which improves iron absorption.

This vitamin will further strengthen your body, so plums are a great choice for your table.

Prunes, like almost any dried fruit, can be added to cereals, oatmeal cookies, cookies or as a snack.

5. Get iron through dates

Dates are like a multivitamin “tablet”, they contain 1 mg of iron per 100 g, which is about 11% of the recommended daily dose.

From anemia, high blood pressure, cholesterol, to cancer – dates have a positive effect on almost all diseases.

The natural sugar in dates is a perfect alternative to regular sugar. By consuming dates, you reduce the feeling of hunger.

Dates are delicious vitamin “pills” that you should definitely include in your diet.

Read more: Why Are Dried Fruit Healthy For Nutrition

6. Raspberries are a fruit for good iron absorption

Raspberries are rich in vitamin C, which will allow you to better absorb iron. Otherwise, this delicious and healthy fruit contains 0.7 mg of iron per 100 g.

If you have a problem with iron deficiency, you must always pay attention to whether the fruit has a sufficient amount of vitamin C, and raspberries are certainly rich in this vitamin.

100 g of raspberries contain as much as 44% of the recommended daily dose of vitamin C.

Due to the abundance of vitamins, minerals, and nutrients in general, raspberries have a strong antioxidant and anticancer effect.

Fresh raspberries at affordable prices are available for a short period of the year, so do not miss the raspberry season.

Eat them fresh or make yourself a delicious refreshing lemonade with raspberries.fruits rich in iron

7. Blackberries and iron for a better blood count

These delicious berries will help you improve your blood count. They contain 0.6 mg of iron per 100 grams.

Due to their health benefits, blackberries have become essential in the diet of children and pregnant women, nursing mothers, as well as people in puberty and menopause.

They contain a lot of sugar and fiber, as well as vitamin C.

They have a strong, juicy taste, so you can add them to any dessert, and the smoothie will give you an interesting, dark color.

8. Watermelons are a small but important source of iron

Unlike dried fruits, watermelons contain a large percentage of water.

Although the iron content does not seem to be high – 0.2 mg per 100 g, we can not compare it with 100 g of dried fruit, because you will usually eat more than 100 g of watermelon.

Due to the high percentage of water, watermelon is low in calories and cleanses the body of toxins, and is rich in vitamin C, which helps absorb iron.

Watermelon is best eaten fresh, alone, or in a salad with other vegetables. Watermelons are full of water, and they will help strengthen your body with iron.

Why is it important to get enough iron in your body?

There are many reasons why iron is important for human health. One of the most important is that they allow oxygen from the lungs to reach all tissues in the body.

Also, due to iron deficiency, the body can not produce enough hemoglobin, which leads to anemia.

Many functions in the body depend on iron and its normal presence in the body.

The help of iron depends on the synthesis of certain hormones, connective tissues, and DNA and the strengthening of the immune system.

What foods block the absorption of iron in the body?

1 Food rich in calcium such as milk, yogurt, cheese, sardines, salmon, tofu, or broccoli. Foods rich in this element reduce the absorption of heme (iron of animal origin) and neem (iron of plant origin) of iron.

2 Foods rich in oxalates such as spinach, beets, kale, chocolate, oregano, basil, or primrose are believed to reduce iron absorption. However, research refutes this claim.

3. Due to polyphenols, cocoa and coffee significantly reduce iron absorption.

Although polyphenol is an antioxidant that helps remove harmful floating cells from the body, its presence in coffee can reduce iron absorption by as much as 60%.

Apples, mint, and some other teas, spices, and blueberries also contain polyphenols in smaller amounts.

4. Even small amounts of phytic acid can significantly reduce the absorption of iron – by as much as 50-65%.

Phytic acid is present in almonds, sesame seeds, dried beans, buckwheat, peas, and whole grains.


Fruits, especially dried fruits, contain significant amounts of iron in their composition.

It is well known that vegetables and meat contain more iron, but the intake of iron through fruits should not be neglected.

One of the main benefits is due to the presence of high levels of vitamin C, it is much easier for the body to absorb iron.

The most important sources of iron from fruits are dried apricots, raisins, prunes, blackberries, raspberries, etc.

Dried fruits contain more iron than fresh fruits.

In any case, consuming fruit is a healthy way of eating to get iron and other ingredients to improve the health and well-being of the whole body.

Frequently Asked Questions

How much daily iron intake does our body need?

Men should take 9 mg of iron daily, while women should take 18 mg of iron.

Should pregnant women increase their iron intake?

Yes, women definitely need more iron when they are pregnant. Or more precisely, they should consume 20 mg of iron, for the proper development of the baby.

What are the symptoms of iron deficiency?

The main symptoms of iron deficiency in the body are fatigue, paleness, weaker resistance to infections. Iron deficiency reduces our physical and intellectual abilities. Iron deficiency in pregnant women can cause unwanted problems during pregnancy.