Fruit With The Highest Iron

Fruit With The Highest Iron

Fruit With The Highest Iron

Food has two types of iron — heme and non-heme iron. Heme iron is found in meat, fish and poultry. It is the form of iron that is most readily absorbed by your body. You absorb up to 30 percent of the heme iron that you consume. Eating meat generally boosts your iron levels far more than eating non-heme iron. Non-heme iron is found in plant-based foods such as fruits, vegetables and nuts. Foods with non-heme iron are still an important part of a nutritious, well-balanced diet, but the iron contained in these foods won’t be absorbed as completely.

You absorb between two and 10 percent of the non-heme iron that you consume. When you eat heme iron with foods higher in non-heme iron, the iron will be more completely absorbed by your body. Foods high in vitamin C – like tomatoes, citrus fruits and red, yellow and orange peppers – can also help with the absorption of non-heme iron.

Iron is an essential nutrient that plays an important role in many bodily functions. A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia. Iron can be found in two forms in foods — heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants.

Fruits With The Highest Iron

The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person’s gender and life stage. For instance, men and post-menopausal women generally require around 8 mg of iron per day.

This amount increases to 18 mg per day for menstruating women and 27 mg for pregnant women. And, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDI for vegetarians and vegans is 1.8 times higher than meat-eaters.

Iron is an essential mineral used to transport oxygen around the body in the form of hemoglobin. A slight iron deficiency causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to the production of harmful free radicals and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables, is well regulated by the body, so overdose is rare and usually only occurs when people take supplements.

Contrary to popular belief, fruits and vegetables can be a good source of iron. In addition, vitamin C is abundant in fruits and vegetables and helps increase iron absorption into the body. Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. The current daily value (%DV) for iron is 18 milligrams (mg).

Spinach may not give you superhuman strength to fight off villains like Popeye's nemesis Bluto. Still, this leafy green and other foods containing iron can help you fight a different type of enemy — iron-deficiency anemia. Iron-deficiency anemia, the most common form of anemia, is a decrease in red blood cells caused by too little iron.

Without sufficient iron, your body can't produce enough hemoglobin, a substance in red blood cells that makes it possible for them to carry oxygen to the body's tissues. As a result, you may feel weak, tired, and irritable. About 20% of women, 50% of pregnant women, and 3% of men do not have enough iron in their bodies. The solution, in many cases, is to consume more foods high in iron.

What Is Iron?

Iron is a mineral that plays a key role in the production of energy in the body. It is found in the protein and DNA of all living organisms and the skin and mucous membranes. It plays a vital role in synthesizing heme and hemoglobin, the chemical components of red blood cells, which carry oxygen throughout the body.

The deficiency of iron is called anemia. Anemia causes fatigue, shortness of breath, weakness, and heart palpitations. In the body, iron is absorbed into the bloodstream through the intestines and removed from the bloodstream through the liver. Iron is also needed for the body to absorb calcium, so its loss can lead to bone loss. It also serves as a fuel source for all the body's metabolic processes.

Iron is a mineral that plays an important role in blood production. A lack of iron in your diet will reduce the ability to produce red blood cells. It also weakens your immune system and makes it more difficult to absorb and use iron-rich foods. In addition, iron plays a role in producing hemoglobin (the substance that carries oxygen in our blood). Remember that you need to consume foods that have a high iron content to produce healthy hemoglobin levels.

Iron is an essential mineral, which is present in the body and vital for sustaining life and blood clotting. Iron is found in animal products (chicken, fish, eggs, dairy) and plant-based foods (nuts, legumes, dark green leafy vegetables, potatoes). Vitamins A, C, and E are nutrients in fruits and vegetables that increase iron absorption into the body.

Some herbs and spices, such as turmeric, ginger, cumin, and red pepper, have also been found to increase iron absorption into the body. So to have a balanced iron diet, eat iron-rich foods as part of a healthy diet. Iron is a vital component of hemoglobin that carries oxygen in the blood. The Iron Release Assay test, a blood test, measures the amount of iron in your blood.

Benefits Of Iron

Iron helps in making red blood cells carry oxygen throughout the body.  Iron provides energy to our bodies and cells.  Iron is essential for proteins and fats.  Iron is involved in the metabolism of proteins and fats.  Iron is needed for the development of DNA and energy production.  Iron is important in the maintenance of cell membranes and regulation of blood volume and blood pressure.  Iron is important in making collagen and elastin.  Fruits and vegetables rich in iron include green vegetables, citrus fruits, dark green vegetables, asparagus, raspberries, spinach, cucumber, beets, pears, pineapple, and raisins.

Iron promotes good health, both physical and mental. In fact, iron has a long list of health benefits. Besides the more common physical advantages, iron has been shown to help the mind as well. A study published in the American Journal of Clinical Nutrition found that women with the lowest iron levels in their diets (below 38 mg/day) were found to have the highest risk of being depressed.

A high amount of iron in the diet has improved memory, ability to concentrate, and perception. Finally, iron may help reduce the risk of cardiovascular disease and diabetes. Unfortunately, most of us don't eat enough iron daily. When we think of iron supplements, we usually think of a bottle with a couple of pills.

Iron provides our bodies with more than just energy. It also provides the building blocks for more than 300 body enzymes. Iron also plays an important role in helping the body absorb B vitamins, calcium and other minerals. When our bodies don’t get enough iron, iron deficiency can cause anemia (abnormal hemoglobin levels).

Iron deficiency is prevalent in women and young children due to iron-deficient diets. When a person is anemic, red blood cells are smaller, and the oxygen-carrying capacity of the blood is decreased. Severe iron deficiency is known as a serum ferritin deficiency (i.e. a vitamin B12 deficiency). The RDA (recommended daily allowance) of iron is between 50 mg and 100 mg for most adult men and 50 mg to 200 mg for most adult women.

What Are Heme And Non-Heme Iron

What Are Heme And Non-Heme Iron?

Vitamin C is a cofactor in heme iron, but heme iron in plant foods is not the same heme iron found in animal foods. Heme iron is what our body uses to make red blood cells, but the source of heme in plant foods is non-heme iron. Heme iron is what makes red meat, and heme iron from animals, blood and other body tissue is the amount and type of heme iron present.

Non-heme iron is the type of iron found in plant foods. The non-heme iron in plant foods is absorbed more slowly by the body and in lower concentrations than heme iron.  The body does not only better absorb iron from animal foods, but iron from animal foods also increases the risk of iron-deficiency anemia.

Iron is the most common dietary source of hemoglobin in the body. However, iron-based hemoglobin is not found in all parts of the body. Heme iron and non-heme iron come from different sources:

  • heme iron (iron found in animal foods such as beef, pork, chicken, eggs, milk, shellfish, etc.)
  • non-heme iron (iron found in foods such as non-meat sources such as fruits and vegetables, nuts, pulses, beans, lentils, chickpeas, seeds, mushrooms, etc.)

In addition to heme and non-heme iron, some fruits and vegetables also contain microscopic amounts of ferrous iron (Fe2+) in their cell membranes (pudding stones, black beans, raisins, prunes, sesame seeds, legumes, etc.), which acts as a safety barrier against absorbing non-heme iron.

Iron In Fruits

In comparison to grains, which are the primary source of iron in the American diet, fruits are a good source of iron. About 11 percent of the daily value of iron is contained in fruits and vegetables. Of this total, the most iron is found in fruits rich in vitamins C and E and the mineral manganese. Iron content is often highest in fruits that have very little sugar.

These fruits include raspberries, dried apricots, blackberries, prunes, and cantaloupe.  Other Sources of Iron  Spices include black pepper, cloves, and ginger, which are also high in iron. According to the ACS fact sheet, each teaspoon of black pepper contains .41 mg of iron. It is important to take note that eating a variety of fruits and vegetables is a healthy choice.

Podded Peas

Podded peas (1.8 oz.) provide an excellent source of iron. They also have an excellent source of vitamin C and fiber. Podded peas contain high levels of calcium, a mineral known to help support bone health.


Asparagus (2-3 oz.) contains high levels of fiber and iron. One serving of asparagus is more than four servings of other vegetables that contain the same amount of iron. Asparagus also has a high concentration of vitamin C and calcium. One serving of asparagus provides more than three servings of other vegetables that contain the same amount of iron.

Boiled Peas

Boiled peas (3-5 oz.) contain nearly the same amount of iron as asparagus. However, they contain fewer calories than asparagus and can be eaten on a low-calorie diet or with a light sauce.

How To Eat More Iron

If you aren’t sure about what foods and nutrients help you get the most iron out of your diet, try these tips:

  1. Eat more iron-rich foods. For example, legumes, lentils, beef, poultry, and canned fish are high in iron.
  2. Eat iron-fortified breakfast cereals. You can eat a portion of the cereal and still get a few additional grams of iron, even if you skip the milk.
  3. Eat more high-iron fruits and vegetables.

Take your vitamins. Iron is available in many different forms. Research shows that those with iron deficiency are at greater risk of having iron-deficiency anemia (IDA). Anemia increases the risk of iron deficiency, heart disease, anemia (which can cause fatigue and shortness of breath), high blood pressure, ulcers, and miscarriage.

Your doctor can help you determine if you have iron deficiency. Recommended daily allowance (RDA). Most of us have what we need for good health. The majority of adults with good iron-deficiency levels meet their daily RDA through diet alone. If you eat more iron-rich foods in your diet, you can get more of the daily RDA through your diet.

As iron is mainly contained in the bones, women breastfeeding or recently giving birth need to eat more iron-rich foods. New mothers should eat an additional 4 ounces of meat a day, up to six ounces of dried peas, up to 2 servings of yogurt, and 1 cup of cooked lentils.

For men, it’s just a 1-ounce serving of iron-rich meat and 1.5 to 2 ounces of fish or poultry a day. The Dietary Guidelines for Americans recommends an iron-rich diet to improve the health of an infant's stomach and intestines. Breastfeeding mothers may need to increase their iron intake.

Fruits With The Highest Iron

Fruits With The Highest Iron

Most fruits fall into the category of low to moderate amounts of iron. The exception would be citrus fruits since they have high levels of vitamin C, which binds with iron.  You can get your recommended daily allowance (RDA) of iron from only a few foods, so the chances of you getting too much iron from fruit are quite small.

If you’re taking supplements, which is the case for many people, be sure you’re adding extra iron to your diet.  Contrary to popular belief, fruits and vegetables can be a good source of iron. In addition, vitamin C is abundant in fruits and vegetables and helps increase iron absorption into the body.

Cooked, dried fruits such as apricots, pears, dried pineapple, dried apricots, pomegranates, mangoes, kiwi fruits, currants, grapefruit, and prunes can provide more iron than fresh produce. Vitamin C supplements are often recommended to reach an iron intake that would be normal from eating fruits and vegetables. Because iron deficiency can contribute to anemia, iron deficiency is a common nutritional problem.

Dried Fruit

There are lots of dried fruits with a lot of iron and vitamin C. Podded peas are one of the highest sources of iron, with 93 milligrams (mg) per serving. Many people mistake dried podded peas for lima beans. Both are legumes, but podded peas are a lot more satisfying.

Black-eyed peas are high in iron and vitamin C., With 100 milligrams of iron per serving and only 85 mg of vitamin C per serving. The iron content is higher than any other common snack on the market. Apple cider vinegar contains antioxidants that help break down the amino acids found in protein, leading to more iron absorption. People who are lactose intolerant can still take regular iron supplements or add black-eyed peas or blackberries to their diet.

Goji berries are a good source of B vitamins, so they can help maintain normal blood-sugar levels and help boost your energy. Berries also have high iron content, making them a great way to meet your iron requirement. Peaches are high in potassium and are also a great source of vitamin C, an important nutrient for energy and proper iron absorption.


Raspberries are a great source of vitamin C. According to the USDA National Nutrient Database, raspberries have just over 65% of your daily value of vitamin C. They are also a rich source of fiber and a moderate source of protein. Together, these nutrients can make raspberries a healthy choice for your diet. If you are pregnant or lactating, they are an excellent choice for your baby.


A popular and nutritious fruit, pineapple contains natural fructose, which is a great source of free fructose. Free fructose is a fuel source for the brain. It increases the release of neurotransmitters and has an impact on reducing blood pressure and promoting heart health.

Fructose has also been shown to increase red blood cells, improving heart health. Eating pineapples has been shown to help lower bad cholesterol. For men, eating 100 grams of pineapple helps lower total cholesterol and triglycerides by 1.44 mg and 1.03 mg per 100 grams, respectively. A mango contains 27 mg of fructose, which is not as much as a pineapple but is still high in calories.


The blackberry is a dark purple, round berry packed with health benefits. Due to their high iron content, blackberries are one of the best sources of iron for vegetarians. The current daily value (%DV) for iron is 18 milligrams (mg). Blackberries have both flavonoids and flavonoid anthocyanin.

These compounds, which are antioxidants, have health benefits on multiple levels. One study published in the Archives of Internal Medicine found that, in older adults, intake of anthocyanin may decrease atherosclerosis, a serious cause of heart disease. Anthocyanins are well known for having anti-inflammatory properties, which may be one of the reasons why anthocyanins help reduce inflammation. Additionally, anthocyanins have been found to have anti-cancer effects.



Fruits and vegetables are excellent sources of iron. There is a misconception that eating more iron-rich foods will make you look older, or you may need to eat fewer vegetables to meet your daily iron requirements. This is not the case. These foods are good for your body and, contrary to popular belief, iron can even be found in foods you may not have known about.

So start making better choices by adding these to your plate!  Getting enough iron is one of the most important things you can do to help your body and brain function as they should. You can also get iron through red meat and dairy products.

Foods high in vitamin C and iron reduce the risk of iron deficiency anemia. There are several ways to increase iron levels, including taking an iron supplement or consuming foods high in iron. Examples of foods high in iron include dark leafy greens, such as broccoli, meaty fish, such as tuna, beans and dried lentils.

People who are planning a pregnancy should speak to their doctor before beginning to take iron supplements. The American College of Obstetricians and Gynecologists (ACOG) recommends that women planning to get pregnant talk with their doctor about the potential health risks of taking iron supplements.

I trust you enjoyed reading the article about the Fruit With The Highest Iron. Please stay tuned. There are more blog posts to come very shortly.




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