Dried fruits are a great source of iron. Dried apricots, for example, have about 2 mg of iron per 100 g serving. Other dried fruits high in iron include dried figs, dried dates and prunes.
Vegetables and fruits high in iron content include spinach, broccoli and tomatoes. They contain 0.3 mg of iron per 100 g serving. Citrus fruits like oranges, grapefruits and tangerines are also good sources of iron at 0.2 mg per 100 g serving.
Iron is an essential mineral that helps your body make red blood cells. If you don’t get enough iron, you may feel weak and tired, and some people may develop anemia.
Luckily, there are many foods that are rich in iron. The following is a list of dried fruits high in iron:
dried apricots are high in iron and also contain calcium and vitamin A. They’re great for snacking on while watching TV or reading a book!
dried figs contain lots of fiber, which helps keep your digestive system healthy and regular. They are also packed with iron!
dates are one of the best sources of fiber and potassium—which helps maintain normal blood pressure—and they’re high in iron as well!
apricots are packed with vitamin C (which helps your immune system fight off disease) and potassium (which helps control blood pressure). They also provide a good source of vitamin A (which promotes eye health) along with plenty of iron!
When we think of foods high in iron, we often think of meat. But there are plenty of fruits and vegetables that are also sources of this essential nutrient.
Including more iron-rich foods into your diet can help prevent anemia, which is a common condition caused by having too little iron in your body. Eating more iron-rich foods can also help keep your muscles healthy and functioning properly. Here are some fruits and vegetables that have high levels of iron:
Vitamin C helps your body absorb the iron from plant-based foods, so be sure to consume some vitamin C with these items if possible.
Iron deficiency is a common nutritional deficiency that can lead to fatigue, shortness of breath, and pale skin. An iron-rich diet can help you avoid these symptoms by maintaining healthy red blood cells.
It’s not always easy to get enough iron in your diet, especially if you’re trying to stay away from animal products (which are high in dietary iron). Luckily, there are plenty of fruits and vegetables out there that are rich in this mineral—and they’re all delicious!
You may not know it, but there are plenty of fruits that are high in iron. Not only are they a great source of iron, but they also contain other nutrients that help your body absorb the iron even more efficiently. Here’s a list of some of our favorite iron-rich fruits
Apples: 1 medium apple contains 0.85 mg of iron, which is about 10% of your daily recommended intake. Apples also contain vitamin C, which helps you absorb iron from other foods.
Oranges: 1 medium orange contains 0.6 mg of iron, which is about 7% of your daily recommended intake. Oranges are also a great source of vitamin C and potassium.
Strawberries: 1 cup contains 2 mg of iron, which is about 20% of your daily recommended intake. Strawberries also contain vitamin C and fiber to help you absorb more iron from other foods you eat throughout the day.
Pears: 1 medium pear contains 0.6 mg of iron, which is about 7% of your daily recommended intake. Pears are also high in fiber and vitamin C to help you absorb more iron from other foods consumed throughout the day as well!
Tropical fruits are rich in iron and protein.
Fruits are a good source of vitamins and minerals, including iron, which your body needs to make red blood cells. A high-fiber diet can also help prevent constipation and reduce the risk of diverticulosis, a condition that causes pain and inflammation in the colon.
Dried fruits are high in iron. A cup of dried apricots contains 1 milligrams of iron, while 1/2 cup of dried figs provides 3 milligrams of this mineral. Dried fruit is also rich in potassium, calcium and magnesium.
Vegetables and fruits high in iron include citrus fruits such as lemons (1 medium lemon contains 3 milligrams), papaya (1/2 cup contains 9 milligrams), grapefruit (1 medium contains 2 milligrams) and cantaloupe (1/2 cup contains 3 milligrams). Other foods rich in iron include beans (1/2 cup cooked kidney beans provides 8 mg), tofu (3 ounces baked tofu contains 10 mg) and lentils (1/4 cup cooked lentils contains 14 mg).
Dried fruits are a great source of iron and protein. Although they don’t contain as much iron as some other foods, dried fruits are an easy way to get more of this essential mineral into your diet. If you’re looking for an easy way to boost your iron intake, check out these dried fruits!
Prunes: Prunes are one of the most popular dried fruits around. They’re also high in fiber and contain about 3 grams of iron per serving. The best part is that prunes are super quick and easy to eat—they come ready-to-eat or can be eaten whole!
Apricots: Apricots make for a delicious snack on their own or added to salads or oatmeal bowls. Each serving has 1 gram of fiber and 1 gram of iron—not bad for such a small fruit!
Figs: Figs pack a wallop when it comes to nutritional value—each serving contains 6 grams of fiber and 2 grams of iron! Plus, they have less sugar than most other dried fruits.
Raisins: Raisins may not be as sweet as most other dried fruits, but they still pack a punch when it comes to nutrition—each serving has 3 grams
Dried fruits, vegetables and even tropical fruits are all good sources of iron.
The best way to get more iron into your diet is to eat more of these foods. Try to include these foods in your meals at least twice a week. You can also eat them as snacks between meals.
Here’s a list of some foods that have high levels of iron:
The best sources of iron are certain fruits and vegetables, especially when they are dried. A few of the most nutrient-dense dried fruits are prunes, raisins, apricots, and figs. The most nutritious fruits high in iron are citrus fruits such as oranges and grapefruits. Other tropical fruits high in iron include papayas and mangos.
Tropical fruits, like mangoes and papayas, are a great source of iron.
Iron is an essential mineral that helps your body produce red blood cells. Red blood cells carry oxygen throughout your body to help get energy from food. Iron is also important for growth and development during childhood, adolescence, and pregnancy.
The amount of iron you need depends on your age and gender. Men need more than women because of the blood loss associated with menstruation. Because young children are growing rapidly, they also require more iron than adults do.