General Practice 2022

17 fruits rich in iron

Table of contents:

17 fruits rich in iron
17 fruits rich in iron

Some fruits are rich in iron, an essential nutrient for the body, which participates in the transport of oxygen, in the development and proper functioning of cells and in the production of some hormones. Iron can be obtained by eating some fruits, such as dehydrated coconut, papaya or mango, and nuts, such as peanuts or walnuts.

Fruits are excellent sources of iron in the diet of vegetarians, since they do not consume meat, which is an excellent source of iron, helping to avoid diseases caused by the deficiency of this mineral, such as anemia. Discover other vegetarian foods rich in iron.

However, these fruits contain non-heme iron, a type of iron that needs to be consumed together with other foods, such as proteins (meat, fish and chicken), or foods rich in vitamin C, such as tomatoes and broccoli, which will facilitate the absorption of the mineral by the body.See a list of foods rich in vitamin C.

What is iron used for

Iron is a mineral that participates in the production of red blood cells and promotes the transport of oxygen from the lungs to other parts of the body. In addition, iron also facilitates the absorption of food by the body, increasing energy, concentration and physical and mental disposition.

The intake of foods rich in iron also helps to prevent premature aging, as the mineral participates in the formation of collagen, a fundamental nutrient to keep the skin hydrated, firm and prevent wrinkles.

It is important to remember that iron intake is also important to strengthen the immune system, protecting the body against various types of diseases, such as flu, anemia or cardiovascular diseases. Know the adequate iron intake for each person.

Iron-rich fruit table

The following table indicates the amount of iron for each 100 g of food:

Iron-rich fruits

Amount of iron per 100 g


7 mg

Dried apricot

5, 8 mg


2, 4 mg

Dried coconut

3, 6 mg


2 mg


2, 1 mg


4, 1 mg

Brazil nuts

2, 5 mg

Dehydrated papaya

3, 2 mg

Dried mango

1, 2 mg

Dried banana

1, 15 mg

Dehydrated apple

1, 1 mg

Dehydrated pineapple

2, 3 mg

Dehydrated pear

1, 9 mg

Dried fig

2, 6 mg

Dry date

1, 3 mg


3 mg

The fruits shown in the table are dehydrated and dried, as these versions have a higher amount of iron. However, these fruits also have a higher carbohydrate content, so it is important to eat them in moderation, as excess can increase blood sugar levels, contributing to diabetes. In addition, excessive consumption of carbohydrates can also promote weight gain.

How to increase iron absorption

To increase the absorption of iron from fruits, it is important to prioritize a varied diet rich in vitamin C, present in tomatoes, broccoli, red cabbage or fresh oranges, as this nutrient facilitates the absorption of iron. Discover other foods that are sources of vitamin C.

Another way to increase the absorption of iron from fruits is to eat foods rich in vitamin A, such as carrots, tomatoes and spinach, as this vitamin also promotes the absorption of iron by the body. See other fruits and vegetables rich in vitamin A.

For non-vegetarians, you can eat an animal protein source such as eggs, meat, chicken or fish, as animal protein also increases iron absorption.

Furthermore, it is important to avoid consuming calcium-rich foods such as milk and dairy products at the same meal; with tannins, such as cocoa and quinoa; and fiber-rich foods such as brown rice, soy, and oat flakes.These types of foods can interfere with the absorption of iron from fruits and, therefore, should be consumed separately.

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