Healthy Foods and Vitamins

Where is Iron Found in Fruits?

Fruits that Contain Iron

Many fruits contain iron in different quantities, including the following:

Where is iron found in fruits

  • Dried peaches: Dried peaches are a rich source of iron, and may contribute to alleviating iron deficiency and reducing the risk of developing it. As half a cup of it provides the body with approximately 0.81 milligrams of iron, which is equivalent to 4.5% of the recommended daily intake of it, and half a cup of dried peach juice contains 3 milligrams of iron, or approximately 17% of the recommended daily intake of it.
  • Berries: One cup of berries provides about 2.6 milligrams of iron. This is equivalent to 14% of the recommended daily intake. A cup of raspberries also contains one milligram of iron. This is equivalent to 5% of the recommended daily intake of berries. It is worth noting that berries have a high nutritional value, as they are also rich in antioxidants and vitamin C.
  • Dried fruits: such as raisins and apricots, as one cup of dried apricots contains 8 milligrams of iron, or the equivalent of 42% of the recommended daily intake of it, while a third of a cup of dried raisins contains approximately one milligram of iron, and raisins It is also rich in potassium and B vitamins , and can be eaten as a snack during the day.
  • Figs: Dried and fresh figs are good sources of iron, as 100 grams of dried figs contain 4.2 milligrams of iron. Dried figs are also rich in calcium, phosphorus , and fiber.
  • Dates: Dates contain many nutrients, including iron, as 10 dates contain about one milligram of iron. [8] [9]
  • Watermelon: A small slice of watermelon contains 0.69 milligrams of iron.  Other fruits contain quantities of iron: such as bananas, apples, and dried coconut, as one banana contains 0.36 grams of iron, while an apple contains 0.5 milligrams of iron, in addition to 100 grams of dried coconut containing 3 Milligrams of iron, or equivalent to 19% of the recommended daily intake.

Other Plant Sources of Iron

Here are some of the best plant sources of iron:

  • Beans and lentils.
  • Tofu (Tofu).
  • Fortified breakfast cereals.
  • Whole grains and fortified bread.
  • Nuts, especially cashews.
  • Sunflower, pumpkin, and sesame seeds.

Iron performs many important functions in the human body, as it is part of the protein hemoglobin. It is a protein that carries oxygen to all parts of the body, and helps the muscles store and use oxygen. In addition, it is part of many other proteins and enzymes in the body.

Iron is available in food in two types, one of which is heme iron, which It is found in foods from animal sources only, while the other source is known as non-heme iron, and it can be obtained from plant foods and foods fortified with iron.

It should be noted that the body absorbs heme iron better than non-heme iron, but Some factors may enhance the absorption of non-heme iron, such as eating sources of heme iron and vitamin C in the same meal.

However, there are also some foods that reduce the absorption of non-heme iron when consumed with it, such as bran fiber, and some plant compounds such as phytate ( Phytates, tannins, and eating large amounts of calcium , which usually come from calcium nutritional supplements.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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