7 Delicious Fruits That Boost Iron Levels

Did you know that iron deficiency is the leading cause of anemia? And did you further know that women have higher risk of iron deficiency anemia due to excessive bleeding during menstruation and pregnancy. 

Women in childbearing age should consume 18 mg of iron a day while men only need 8 mg a day.

The good news is you can lower risk of iron deficiency anemia by eating iron-rich fruits.

Fruits are one of the best sources of iron because they contain vitamin C. Vitamin C helps enhance absorption of iron into the body.

Here are the best fruits to boost iron levels and lower risk of iron deficiency anemia.

1. Sun-dried tomatoes

Don’t be surprised to see tomatoes here. Tomatoes are a fruit, not a vegetable. 

Sun-dried tomatoes are one of the best sources of iron. One hundred grams of tomatoes contain 9.1 mg of iron. That is 50 percent of the recommended daily intake.

Make sun-dried tomatoes at home or buy them in the store. They’ll give you iron whether you eat them fresh or cooked.

2. Prunes

Chances are you’ve made prune juice after reading this article. Prunes (dried plums) can boost iron intake and help fight iron deficiency.

A serving of prunes will give you 9 percent of recommended daily iron intake.

3. Raisins

Raisins or rather dried grapes contain more iron than most fruits. A cup of raisins has 3.2 mg of iron.

Combining raisins with melons, oranges, strawberries and other vitamin C-rich foods will increase iron absorption.

4. Dates

Dates may not be the best source of iron for people who want to lose weight due to high sugar and calories.

But other people can benefit from moderate intake of dates. This fruit also contains potassium, fiber and antioxidants which can help improve heart health.

Some doctors advise diabetics not to eat dates but this study found that eating dates didn’t cause a significant blood sugar spike in diabetics compared to healthy individuals.

5. Dried Apricots

You’re missing out if you don’t eat apricots. Other than preventing iron deficiency, this fruit strengthens the bones, improves heart health and is good for the skin.

A serving of apricots will provide 19 percent of the recommended daily intake of iron.

6. Pomegranate

Pomegranates are a good source of iron, vitamin C and K, fiber, folate and potassium. This fruit also contains punicalagins, compounds which improve heart health and build better blood.

Drink pomegranate juice to get all the nutrients in this fruit. Pomegranate juice has been shown to fight cancer, reduce hypertension and improve memory.

7. Dried Mulberries

Mulberries have more vitamin C than oranges. And they’re also loaded with antioxidants, iron and fiber.

A serving of mulberries will give you 30 percent of the daily recommended iron.