Iron is a vital mineral that plays a central role in various physiological functions within the body. Its primary function revolves around hemoglobin, a protein found in red blood cells, which is responsible for the crucial task of carrying life-sustaining oxygen from your lungs to every cell throughout your body.
When your diet lacks sufficient iron, it can lead to a range of distressing symptoms, including fatigue, weakness, shortness of breath, dizziness, and, over time, anemia. Speaking of which, anemia is not an immediate consequence, as our bodies store iron for an extended period, estimated at around three years in men and six months in women.
For the body to function at its best, it is crucial to consume enough iron. Fortunately, iron is widely available in a wide range of foods, making it effortless to meet your daily needs, with fruits being a notable choice.
While iron can be obtained from various foods like meat, poultry, seafood, nuts, vegetables, and fruits, this article exclusively delves into the world of fruits. Within this post, we will explore the top 10 fruits rich in iron.
It's worth noting that beyond their iron content, fruits provide a wealth of valuable nutrients, highlighting their role as vital components of a well-balanced diet. The following is a quick overview of the health benefits of fruits in the human diet.
{tocify} $title={Table of Contents}
Why Should We Eat Fruits?
➯ Vitamin Rich: Fruits are brimming with essential vitamins, including vitamin C, vitamin A, and a spectrum of B vitamins.
➯ Fiber for Digestion: Fruits are high in dietary fiber, aiding digestion, promoting fullness, and supporting a healthy gut.
➯ Antioxidant Powerhouse: Fruits are loaded with antioxidants that combat free radicals, reducing the risk of chronic diseases.
➯ Hydration Boost: Many fruits boast high water content, which helps people stay hydrated.
➯ Calorie-Wise: Most fruits are naturally low in calories, making them an excellent choice for weight management.
➯ Heart-Friendly: Regular fruit consumption is linked to improved heart health and a reduced risk of heart disease.
➯ Glowing Skin: The vitamins and antioxidants in fruits contribute to vibrant, healthy skin.
➯ Natural Sweetness: Fruits contain natural sugars, offering a healthier alternative to refined sugars.
➯ Supportive of Bones: Some fruits are rich in bone-boosting minerals like calcium and potassium.
➯ Disease Prevention: Including fruits in your diet is associated with a lower risk of chronic diseases, such as diabetes and certain cancers.
How Much Iron We Need Each Day?
The required daily iron intake varies based on several factors, including age, gender, blood loss (such as menstruation), pregnancy, and lactation.
Generally, men require higher nutrient intake than women, but when it comes to iron, it’s a different story. Women between the ages of 19 and 50 actually need more than twice the amount of iron compared to men. This higher requirement is mainly due to the regular loss of blood during menstruation, with an estimated 1 mg of iron lost for each day of bleeding.
For adult men aged 19 and older, the daily iron requirement is typically 8 mg, as recommended by the National Institute of Health. However, iron needs vary among different groups.
For women between the ages 19 and 51, the recommended daily intake increases to 18 mg to account for iron loss during menstruation. Postmenopausal women, on the other hand, have a lower daily iron requirement of 8 mg.
Expectant mothers are advised to increase their daily iron intake to 27 mg during pregnancy to ensure a safe and healthy pregnancy. For breastfeeding mothers, those under the age of 19 should strive for 10 mg, while those 19 and older should aim for 9 mg daily.
Interestingly, vegans need 1.8 times more iron than meat eaters. For women, this translates to 32 mg, while men need 14 mg. This increased requirement is because the type of iron found in plant-based foods (non-heme iron) is not as easily absorbed by the body as the heme iron found in animal products.
1. Jujube Fruit
Jujube, also known as the red or Chinese date, boasts a rich, deeply rooted history in China, where its cultivation spans over 4,000 years. Today, it has gained considerable popularity in many Asian countries, including China, Korea and India. In these regions, jujube is cherished not only for its sweet and nutritious fruit but also for its various culinary uses and traditional medicinal applications.
Although this unique fruit may not be known worldwide, it has found considerable favor and plays a significant cultural role in these Asian regions.
Dried jujube fruit stands out as an excellent iron source, offering 5.1 mg, which is equivalent to 28% of the Daily Value (DV), in each 100-gram serving. What amplifies its iron-boosting benefits is its impressive vitamin C content, providing an exceptional 242% of the DV within the same serving. This substantial presence of vitamin C is particularly important because extensive research has demonstrated its role in enhancing iron absorption.(1)(2)
Moreover, this small reddish brown fruit is a rich source of manganese, providing a remarkable 383% of the DV in just a one-ounce (28-gram) serving. Manganese is a mineral that has been linked to a variety of health benefits, including improved wound healing, enhanced brain and thyroid gland function, and potential support in maintaining stable blood sugar levels.(2)(3)(4)(5)(6)
2. The Passion Fruit (Granadilla)
Passion fruit, also known as Granadilla, emerges as a promising source of iron, providing 3.8 mg or 21 percent of DV in a one-cup serving (236 grams).(7) Notably, this tropical fruit doesn’t stop at iron—it’s also an excellent source of dietary fiber. A single serving covers a substantial 88% of the DV for fiber. This dietary fiber content not only supports gut health but also plays a role in preventing blood sugar spikes, obesity, and type 2 diabetes.(7)(8) Additionally, passion fruit boasts a high copper content, a mineral known for aiding iron absorption from the intestines and contributing to the formation of hemoglobin and red blood cells.(9)
3. Mulberries
Mulberries are the sweet and juicy fruits of the mulberry tree. They come in a range of colours, with black, red and white being the most common varieties.
Beyond their delightful taste, mulberries are renowned for their iron content and numerous nutritional benefits. A single cup serving of around 140 grams contains 2.6 mg of iron, equates to 14% of the DV. These little berries pack a punch when it comes to both flavor and nutrition.(10)
4. Tamarinds
Tamarind is a unique and tangy fruit, known for its distinctive sweet and sour flavor. These pod-like fruits grow on tropical tamarind trees and are prized for their culinary versatility.
While they might not be as well-known as some other fruits, tamarinds are worth exploring due to their intriguing taste and potential health benefits. Notably, tamarinds contain about 3.4 mg of iron per one-cup (120-gram) serving, making them a notable source of this essential mineral.(11)
Additionally, tamarinds are rich in dietary fiber, offering approximately 5.4 grams per 100 grams, which promotes digestive health and helps regulate blood sugar levels. Moreover, tamarinds provide a host of other essential nutrients, including potassium, calcium, magnesium, copper, phosphorus, and various B-vitamins.
5. Olives
Simply adding 15 olives to your morning breakfast can provide 20% of your daily iron needs, significantly boosting your iron intake. If you’re not used to enjoying olives with bread or on their own, try incorporating them into salads or sprinkling them on top of your pizza for the same iron-rich benefits.(12)
Moreover, olives are a rich source of oleic acid, a type of monounsaturated fatty acid that has garnered attention for its potential in reducing the risk of heart disease, combating inflammation, and contributing to cancer prevention, as indicated by numerous studies.
Furthermore, olives are brimming with potent antioxidants such as hydroxytyrosol, oleanolic acid, and quercetin. These antioxidants are thought to shield our bodies from free radical damage and may play a crucial role in disease prevention.
6. Dried Apricots
Dried apricots are a delightful and convenient snack, cherished for their natural sweetness and nutrition. These dehydrated fruits start as fresh apricots, which are then dried to preserve their flavor and nutrients.
In a one-cup (130-gram) serving, dried apricots supply a respectable 3.5 milligrams of iron, contributing 19% of the DV. Beyond iron, they're filled with essential vitamins and minerals, including vitamin A, potassium, and dietary fiber.(13)
The portability and long shelf life of dried apricots make them a great choice for a nutritious on-the-go snack or a versatile addition to various dishes.
7. European Blackcurrants
European blackcurrant is an excellent addition to your diet, especially if you’re aiming to prevent or treat anemia. These berries stand out due to their high iron content and their ability to enhance iron absorption thanks to vitamin C. In a one-cup (112-gram) serving of raw European blackcurrants, you’ll receive a significant boost in your daily iron intake, covering 10% of your iron requirement. Moreover, these small dark-purple berries supply an impressive 225% of your daily vitamin C needs, further contributing to your overall health.(14)
8. Avocados
Avocados are unique among fruits because of their high fat content, which can reach up to 29.5 grams per avocado. These fats make up about 76% of the calories in avocados.
Fortunately, the majority of the fats they contain are monounsaturated fats, often referred to as "the good fats." These fats have consistently been shown to lower cholesterol levels, support heart health, and provide a range of additional benefits.
In terms of iron content, avocados also offer a notable contribution, providing 1.1 mg, equivalent to 6% of the DV per avocado (201 grams).
Moreover, avocados are potassium powerhouses, exceeding the potassium content found in bananas with an impressive 975 mg, which accounts for 21% of the DV. Potassium plays a crucial role in regulating blood pressure, facilitating muscle contractions, and transmitting nerve signals.(15)
9. Dried Peaches
Dried peaches pack a nutritional punch with a diverse range of essential nutrients. A 100-gram serving of dried peaches supplies a substantial 23% of the DV for iron, making them a noteworthy source of this essential mineral.(16)
These chewy delights also offer 29% of the DV for dietary fiber, along with 21% of potassium. Not to be overlooked, they contain respectable amounts of vitamins B2, B3, and B5.(16)
It’s worth noting, however, that dried peaches, like many dried fruits, are calorie-dense and contain sugar. If you’re mindful of your calorie or sugar intake, it’s wise to enjoy them in moderation.
10. Prunes
Prunes, or dried plums, are a popular dried fruit with a characteristic sweet and somewhat sour flavor. These wrinkled, dark purple or brown fruits are brimming with essential nutrients.
Prunes are particularly celebrated for their digestive benefits, thanks to their high dietary fiber content, which promotes regularity and gut health.
Additionally, they provide a moderate amount of iron, supplying around 9% of the DV in a one-cup serving (174 grams). Prunes are also a source of vital vitamins and minerals, including potassium, vitamin K, and vitamin B6.(17)
People Also Read: