What Fruits Have A Lot Of Iron In Them?


9 Answers

Shanesubber Richardson Profile
Iron is a mineral that boosts energy in our bodies, makes us active and provides us with stamina. It is also tightly linked to hemoglobin, which transports oxygen from the lungs to all body cells and is also part of key enzyme systems for energy production and metabolism. Good sources of iron in fruit include berries, dates, avocados, sultanas and other dried fruits. All these foodstuffs contain between 0.8mg and 3.8mg of iron per portion.

Iron is also the essential mineral for cell growth and the normal daily requirement for an adult is between 8 to 15mg (8.7mg a day for men and 14.8mg a day for women). Other good sources of iron include liver, meat, nuts and green leafy vegetables.

It’s important to note that too much iron can be fatal with heart and liver failure being the biggest dangers.

People may accidentally intake too much iron into their system for a number of reasons, perhaps by taking excessive amounts of supplement pills or by eating too much red meat, which is rich in this mineral. People who require frequent blood transfusions are also at high risk.

Excessive iron intake can become toxic and symptoms include constipation, nausea, vomiting and stomach pain. It is especially harmful to children. Accidental overdoses of iron in children is the leading cause of accidental poisoning in children aged under six.

Consuming too little iron also has its dangers with women, children and elderly people most at risk. It can trigger anemia that causes fatigue, shortness of breath, irritability, weight loss, dizziness and headaches.

If you are having difficulty incorporating iron-rich foods into your daily diet, why not try adding raisins or dried apricots to your cereal in the morning or packing avocados in to your bag to take to work. Every little helps to meet that all-important daily recommended intake.

d ds Profile
d ds answered
The normal daily requirement for iron is between 10 and 15 milligrams. Some of the fruits that include a lot of iron in them are grapefruit, watermelon, raisins, bananas, tomatoes, apples, oranges, strawberries, avocadoes, Abiyuch, apricots dried and fresh, blackberries, blue berries, Boysenberries, Breadfruit, Cantaloupe, cherries, Clementine, currants, dates, durian, figs, gooseberries, jack fruit, kiwi fruit, loquats, mangoes, peaches and pears.
Ben Smith Profile
Ben Smith answered
Mainly green leafy vegetables have lots of Iron in them and other than these Iron is present in nuts and dry fruits
Robyn Rothman Profile
Robyn Rothman answered
As far a dried fruits are concerned, prunes are a good source of iron.
Katie Harry Profile
Katie Harry answered
Yes, watermelon is quite rich in iron. A 100g piece of water melon would provide about 0.24mg of iron. To have a look at other nutrients present in watermelons, follow the link: Nutrition in Watermelon

Some other fruits rich in iron are:


Then there are fruits that help in the absorption of iron from diet. They are:
Oranges and other citrus fruits
Anonymous Profile
Anonymous answered
Nuts are rich in oil: They give energy in the shape of lipids,
and thus have very high calorie substance. They are rich in fiber, minerals (like
calcium / iron) and vitamins.
Jacquelyn Mathis Profile
Raisins are very high in iron, I know because when I was pregnant years ago, I was anemic all the time, and they told me to eat a lot of them. Plus they taste good. You can also find it in spinach. Hope this helps.

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