11 Fruits That Are Rich In Iron To Pump Up Your Iron Levels

Nov 15, 2018

Your body needs a wide range of nutrients in order to function properly. One of the most important minerals is iron.

You can get irons from seafood, lean meat, and leafy greens, but there are other sources of iron as well. By getting enough iron, you can make sure that you look and feel your best.

Doctors recommend that men under the age of 50 get at least 8 milligrams of iron in a day. For women between the ages of 19-50, the recommended amount is 14.8 milligrams according to the NHS. Pregnant women need 27 milligrams. Meanwhile, anyone over the age of 50 needs to get 8.7 milligrams of iron in a day.

Vegetarians actually need 1.8 times the recommended amount because animal-based iron is easier for your body to absorb than plant-based iron.

Iron is an important nutrient in your body. It is used to help your red blood cells transport oxygen from your lungs to wherever it is needed. It also supports cellular function and your metabolism. Your body needs iron to create certain hormones and your connective tissues.

This list of iron-rich foods is based off of a recommended intake of 18 milligrams. The actual amount that you need depends on your age and gender. You will also need more iron if you are a vegetarian or pregnant.

A single cup of mulberries includes 2.59 milligrams of iron. This works out to 14.3 percent of your daily intake.

These sweet and sour fruits are delicious in jam and pudding.

You only need to eat a ½ cup of currants to get 2.34 milligrams of iron. The same amount of raisins will give you 1.36 milligrams. Currants might not be a common sight in the supermarket, but it has a delicious, intense flavor. It looks like a small, dark grape.

They can be added to sorbets and puddings for an iron boost. Meanwhile, you can try adding raisins to rice pudding, oatmeal and trail mix.

Coconuts have 1.94 milligrams of iron in a single cup. This is 11 percent of the iron you need in a day.

Coconut is also a healthy source of fat, so it is a great addition to salads, curries and desserts.

If you eat ½ cup of apricots, you will get 9.6 percent of your daily iron intake. This serving size includes an impressive 1.73 milligrams of iron. This delicious fruit has a wonderful sweet and sour flavor. While many people enjoy eating them raw as a snack or on a salad, they can also be added to tangines and stews.

One cup of cooked tomatoes contains 1.63 milligrams of iron. This serving includes an impressive 9 percent of the iron you need each day. While some people might argue that a tomato is a vegetable, it is technically considered a fruit because it has seeds and an ovum.

Plus, other cultures actually serve tomatoes as a fruit. In Taiwan, kindergarten students regularly eat cherry tomatoes for dessert. If you eat tomato puree, a single cup will actually have 25 percent of the iron you need in a day.

Pumpkins are an excellent source of iron. A cup of cooked pumpkin includes 1.4 milligrams of iron and 7.7 percent of your daily intake. While you can always bake a pumpkin pie, you can also use pumpkin in soups for a rich, creamy flavor.

It only takes a few olives to get 4 percent of your daily iron intake. Five olives contain 0.75 milligrams of iron. This delectable fruit is often added to pastas and pizzas, but you can add them to your favorite salads as well. Many people also enjoy eating them raw as a snack instead of adding them to a dish.

Prunes are excellent for your digestive system and rich in iron. By eating ½ cup of pitted prunes, you get 0.81 milligrams of iron. If you drink a cup of prune juice, you will consume 3.02 milligrams of iron.

This works out to 16.7 percent of your daily iron intake.

While drinking prune juice is the easiest way to increase your prune intake, you can also cook with them.

Prunes taste delicious in savory and sweet dishes. You can add them to compotes, bread and spiced fruit cake. For a unique dish, try adding some prunes to your favorite stew recipe.

If you want to get 1.1 milligrams of iron, you only have to eat five dates. This serving includes 6 percent of your daily iron intake. You can eat the dates on their own or add them to a cake or a dessert. You can also use them in your cereal or biscuits. For a delicious appetizer, try pairing dates with your favorite type of cheese.

Watermelons are perfect for summertime picnics. They contain 0.69 milligrams of iron in every wedge. A single wedge of watermelon gives you 3.8 percent of your daily iron intake. Obviously, one of the easiest ways to enjoy this snack is to chow down on a wedge of watermelon. You can also add them to a fruit salad or a smoothie. If you want a summertime salad, toss some watermelon, feta and mint together. To make sure that your watermelons are truly ripe, try tapping on them until you find a watermelon that makes a hollow sound.

Peaches are always a scrumptious source of iron. A single peach includes 0.38 milligrams of iron. This means that your medium peach gives you 2.1 percent of your daily intake. Plus, peaches are loaded with other vitamins and nutrients.

You can eat peaches raw or add them to a sorbet. They can be caramelized or used in a tart.

Help your friends get all of the iron they need each day by telling them about these iron-rich fruits. Do you keep track of your daily iron intake? Let us know in the comments!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!