Iron Content Fruits – 8 Fruits That Are High In Iron

iron content fruits

If you’re looking to boost your iron reserves, then it’s worth learning more about the iron content fruits have.

Aside from whole grains, legumes, and dark leafy greens, fruits are also decent sources of iron. This is why you may want to eat more of these foods for optimum health.

In addition to iron, some fruits also contain vitamin C that further improves your body’s ability to absorb this mineral. So, let’s take a look at these fruits that are high in iron and the best ways to eat them. Let’s get right into it!

Iron Content Fruits Have – Top 8 Fruits For Iron

In our previous post, we talked about the different vegetables and foods and their iron content. Now, let’s explore these 8 fruits that are good to eat for a boost of iron in your body.

What exactly are these fruits? Check out our list below and the iron content fruits have:

1. Tomatoes

Juicy and tasty, tomatoes are packed with a lot of nutrients – iron included. In fact, a cup of tomatoes contains as much as 3.9 milligrams of iron. This is equivalent to as much as 22 percent of the RDI.

On the other hand, if turned into a paste, a cup of tomato sauce has up to 1.9 milligrams of iron.

You can also enjoy sun-dried tomatoes, specifically for your salads and sauteed recipes. Half a cup of sun-dried tomatoes contains as much as 2.5 milligrams of iron or 14 percent of the RDI.

But did you know that tomatoes don’t only have iron? In fact, these fruits also have vitamin C, which facilitates iron absorption. So, not only are you getting your daily dose of iron from eating tomatoes but you are also helping your body to absorb this mineral better.

As a bonus, tomatoes also have lycopene. This antioxidant reduces your risk of cancer, heart diseases, and skin issues.

2. Prunes

Great for helping you move regularly, prunes are also an impressive source of iron. With every cup of prunes, you can get 0.9 milligrams of iron.

If you want to increase the iron content from prunes, you may want to drink prune just as it provides 3 milligrams of iron per 237 milliliter serving. This gives you 17 percent of the total RDI and even more iron than by eating prunes.

Additionally, prunes are rich in other nutrients such as vitamin C, manganese, vitamin B6, and potassium. And of course, it has fiber, which helps improve the gut microbiome and overall health.

3. Mulberries

Next up in our list of fruits rich in iron are mulberries. They may be small but these berries are most certainly a powerhouse of nutrients.

One cup of mulberries gives you up to 2.6 milligrams of iron, which is 14 percent of the RDI. And the best part? The same amount gives you 85 percent of the total RDI you need for vitamin C.

Mulberries also are a rich source of antioxidants. Thus, you can get some protection against diseases such as heart ailments, diabetes, and liver problems.

To enjoy mulberries, simply munch them plain or add them to your smoothie. They are also great toppings for your cereal, oatmeal, or overnight oats.

4. Olives

Olives are another one of those nutritious fruits with a good amount of iron in them. In fact, you are giving your body up to 3.3 milligrams of iron with every 3.5-ounce serving. This is equivalent to 100 grams of olives, which is a good portion for a healthy snack.

Plus, olives are also rich sources of antioxidants that reduce your risk of a heart disease. You can also enjoy the different nutrients that come with olives including healthy fats, vitamin E, vitamin A, and fiber.

Eat them fresh as a garnish to your salads or add some sliced olives to your pastas and pizzas. No matter how you eat olives, you can be sure to get the outstanding nutrients they have to offer.

5. Watermelon

Refreshing, sweet, and tasty, watermelons are a fun summertime healthy treat.

You can eat it raw as it is, or add some slices and blend these up in your smoothie. Also, you can make watermelon slushie or other fun desserts with this nutritious and cooling fruit.

A small size of watermelon has about 0.69 milligrams of iron.

6. Raisins

Raisins, just like prunes, are a tasty and satisfying snack. You can eat it as is or added to your trail mix for a quick, grab-and-go treat.

A cup of seedless raisins has about 1.9 milligrams of iron. Seeded raisins, on the other hand, have more iron content, which is 2.6 milligrams for a cup.

Aside from providing iron, raisins improve your digestion and prevent constipation by keeping you regular.

7. Dried Apricots

When dried, apricots have a great supply of iron in them. You can get as much as 2.6 milligrams for every 100 grams of dried apricots.

However, do take note that this food, albeit high in iron, is also packed with sugar. So you may want to eat a moderate amount of dried apricots to go easy on your sugar intake.

8. Jackfruit

Good when ripe and also versatile when unripe, jackfruit is another decent source of iron.

When eaten ripe, 100 grams of jackfruit contains 1.1 milligrams of iron. The iron level is lower for young or unripe jackfruit, which is at 0.5 milligrams per the same serving size.

Just like dried fruits, though, jackfruit has a high sugar content. Eat it in moderation to enjoy the benefits to your health without the excessive sugar.

Bottom Line

Fruits are not only fun to eat but they are nutritious, too. They are excellent as a snack or a dessert, especially if you want to boost your nutrition.

If you are in search of iron-rich fruits, be sure to include the fruits we included on our list to get maximum iron supply your body needs.

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