Which Fruit is Rich in Iron?
Many fruits are good sources of iron, a mineral crucial for oxygen transport in the body. While the iron content varies depending on the type and preparation of the fruit, several stand out as particularly rich sources.
Several fruits contain notable amounts of iron. These include:
- Dried Fruits: Dried apricots, prunes, figs, raisins, and dates are excellent sources of iron because the drying process concentrates the minerals. eMedicineHealth specifically mentions these as high in iron.
- Other Fruits: Avocados, strawberries, and watermelon, while not as concentrated as dried fruits, also contribute to your daily iron intake. eMedicineHealth and Red Cross Blood list these as iron-rich fruits.
- Dehydrated Fruits: Further concentrating the iron content, dehydrated fruits like mango, banana, apples and pineapple are also good options. Tua Saúde provides specific iron content for these.
It's important to note that the bioavailability of iron (how well your body absorbs it) from plant-based sources like fruits is lower than from animal sources. Consuming iron-rich fruits with Vitamin C can significantly improve absorption.
Increasing Iron Absorption
To maximize iron absorption from fruits:
- Pair with Vitamin C: Consume iron-rich fruits with foods high in Vitamin C, such as oranges or bell peppers.
- Avoid Inhibiting Substances: Limit consumption of coffee or tea with your iron-rich meal, as these beverages can hinder iron absorption.
