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Article about iron in dates fruit:
Getting enough iron each day can sometimes seem like a difficult task. Luckily, many fresh, natural foods provide you with a lot of this mineral in a single serving. Some of
20 Fruits High in Iron.

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Getting enough iron each day can sometimes seem like a difficult task. Luckily, many fresh, natural foods provide you with a lot of this mineral in a single serving. Some of the best dietary sources of iron are vegetables, fruits, and animal protein. If you don’t eat meat, make sure to include a lot of iron-rich plant-based foods in your diet, such as fruits. Some fruits aren’t rich in iron, or what iron they contain is non-heme, which is much harder for your body to absorb. So, eating these with a good source of nutrients that aid in iron absorption is essential. Besides iron, all of the fruits below contain plenty of other nutrients that prevent diseases and improve digestion. So, they're an excellent addition to a healthy, balanced diet. 20 Fruits High in Iron Conclusion. 20 Fruits High in Iron. 1. Figs. A half-cup of figs contains 1.2 mg of iron, which is about 7% of your recommended daily intake. Adding figs to your diet can help prevent iron deficiency and even anemia. Figs also contain quite a good amount of vitamin C, which helps your body absorb iron, especially non-heme iron. They are also rich in vitamin K, vitamin B6, calcium, magnesium, and copper. However, figs are high in sugar, so consume them in moderation. 2. Dates. A half-cup serving of dates contains 1.5 mg of iron, which is 8% of the recommended daily intake. Dates are a great source of iron, especially when eaten with a good source of vitamin C. Dates also contain a good amount of fiber, vitamin B6, magnesium, potassium, copper, and selenium. Dates can easily be added to salads, sauces, and desserts, improving the nutritional profile of these meals. 3. Raisins. A ½ cup of raisins contains 1.6 mg of iron, which is 9% of the recommended daily intake. Although raisins are high in calories, their iron content means eating them helps prevent iron deficiency and anemia. Raisins also contain thiamin, riboflavin, vitamin B6, potassium, copper, and manganese. They also contain lots of fiber, improving the health of your digestive system and feeding the good bacteria in your stomach. Studies show that eating raisins reduces overall inflammation, improves intestinal function, and regulates the balance of bacteria in your gut. 4. Prunes. A one-cup serving of prunes contains about 1.6 mg of iron, which is about 9% of the recommended daily intake. Prune juice is an even better source, providing you with as much as 3 mg of iron in one glass. Prunes also contain a lot of vitamin C and copper, aiding iron absorption and preventing anemia. Besides these benefits, prunes contain a good dose of vitamin K, vitamin B6, manganese, and potassium, which help with blood clotting, bone metabolism, and healthy blood pressure. So, eating prunes helps with more than your cardiovascular health. 5. Pomegranate. One pomegranate contains as much as 1 mg of iron, which is 6% of the recommended intake. It’s quite low in calories and high in fiber, so you can eat more than just one. Pomegranate is also a great source of vitamin C, which assists your body to absorb non-heme iron. Pomegranate also contains a lot of vitamin K, thiamin, folate, and pantothenic acid. It’s also loaded with minerals, such as phosphorus, potassium, copper, and manganese. So, having some pomegranate fruit or juice from time to time is beneficial. 6. Apples. One large apple contains about 0.4 mg of iron. Although this isn't a lot, the vitamin C in apples is beneficial for iron absorption, especially the non-heme iron in fruits and vegetables. Apples are also beneficial for the health of your immune, digestive, and cardiovascular systems. Other nutrients in apples include fiber, vitamin K, potassium, vitamin B6, and manganese. So, apples are a fantastic addition to your diet. 7. Apricots. A one-cup serving of sliced apricots contains around 0.6mg of iron. A glass of apricot nectar provides you with 1mg of iron, and one cup of dried apricots contains as much as 2.4mg of iron, which is 13% of the recommended daily intake. All forms of apricots are excellent sources of iron. Fresh apricots also contain fiber, vitamin C, potassium, copper, and vitamin E. Some of these nutrients aid in iron absorption and prevent anemia. Others help prevent different health issues. So, eating apricots is very good for your overall health and well-being. 8. Raspberries. A one-cup serving of raw raspberries contains around 0.8 mg of iron, which is a good amount considering that it only has around 64 calories. One cup of canned raspberries contains about 1.1 mg of iron, which is 6% of the recommended daily intake. Raspberries also contain vitamin C, vitamin K, folate, manganese, and magnesium. Plus, they contain lots of antioxidants that help flush out free radicals from your body. 9. Mulberries. Mulberries are yet another berry that contain a good amount of iron. A one-cup serving contains around 2.6 mg of iron, which is 14% of the recommended daily intake. Mulberries also contains a lot of vitamin C, with about 85% of the recommended daily intake in a one-cup serving. This vitamin helps your body absorb the non-heme iron found in fruits, such as mulberries. Eating mulberries provides you with vitamin K, potassium, magnesium, and riboflavin. Make sure to include this fruit in your diet if you’re trying to increase your iron intake. 10. Watermelon. Eating watermelon can also help you reach your daily iron requirement. One cup of watermelon balls contains 0.4 mg of iron, and many people eat more than that in a single serving. Watermelon also contains vitamin C, which aids in the absorption of iron. So, eating watermelon can help prevent iron deficiency and anemia. According to studies, eating watermelon may also help you stay hydrated, reduce your cancer risk, and relieve muscle soreness. Plus, watermelon seeds are also rich in iron, with a cup containing 2mg or 11% the recommended daily intake. 11. Strawberries. One cup of raw, chopped strawberries contains 0.6 mg of iron. The same serving of canned strawberries provides you with 1.2 mg of iron. So, most strawberry-based foods and beverages can help you avoid an iron deficiency. This berry also contains vitamin C, folate, manganese, and potassium. Also, studies show that eating strawberries can help protect your heart, increase the levels of good cholesterol, and protect you against cancer. Strawberries are also rich in antioxidants – plant compounds that help prevent chronic conditions like heart disease, type 2 diabetes, and cancer. 12. Currants. Just one cup of currants contains 1.1 mg of iron, or 6% of the recommended daily requirement. Currants are a very good source of iron, and they also improve its absorption. Red and white currants also provide a lot of vitamin K, manganese, potassium, and copper. Research also shows that eating currants supports a healthy immune system, helps with muscle contraction, and keeps your bones healthy. Dried currants are even higher in iron. For example, a ½-cup serving contains 2.4 mg of iron – 13% of the recommended daily intake. So, like all other dried fruits, dried currants are an excellent food to avoid iron deficiency. 13. Blackberries. One cup of blackberries contains 0.9 mg of iron, which is about 5% of the recommended daily intake. One glass of blackberry juice contains up to 1.2 mg of iron.













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