Iron is an essential mineral that plays a vital role in many bodily functions. Iron helps transport oxygen through the blood to all parts of the body. It also supports a healthy immune system and cognitive function. However, iron deficiency is one of the most common nutritional deficiencies worldwide.
Thankfully, there are many iron-rich foods that can help increase iron levels. One category of foods that is high in iron is fruits. While fruits are not as dense in iron as meat or seafood, they can still help contribute to your recommended daily intake.
Certain fruits contain decent amounts of iron in addition to other important nutrients like vitamin C, antioxidants, fiber, and more. Eating these iron-rich fruits regularly can support healthy iron status.
Fruits High in Iron
Here are some of the top fruits that are highest in iron:
- Dried apricots
- Raisins
- Dried peaches
- Prunes
- Blackstrap molasses
- Dried figs
- Persimmons
- Pomegranate
- Mulberries
- Olives
As you’ll notice, most iron-rich fruits are in their dried form rather than fresh. The drying process concentrates the fruit and increases the iron content per serving. For example, a 1/4 cup of dried apricots contains over 3 mg of iron, while a whole fresh apricot only has about 0.5 mg.
Top 5 Iron-Rich Fruits
Here is more detail on the top 5 fruits highest in iron:
1. Dried Apricots
Dried apricots contain 3.5 mg of iron per 1/4 cup serving. They are also high in vitamin A, vitamin E, potassium, and antioxidants. The fiber and nutrients in apricots support blood sugar control, heart health, and digestive regularity.
2. Raisins
A 1/4 cup of raisins provides 1.5 mg of iron. Raisins are naturally sweet dried grapes that contain iron as well as manganese, antioxidants, and fiber. The nutrients in raisins promote bone density and regulate blood pressure.
3. Dried Peaches
With 2.5 mg of iron per 1/4 cup serving, dried peaches are one of the richest fruit sources of this mineral. Peaches are also high in vitamin C, vitamin A, potassium, and niacin. Eating dried peaches benefits skin health, digestion, and immunity.
4. Prunes
Prunes (dried plums) provide 2 mg of iron per 1/4 cup. They are also an excellent source of fiber, with about 12 grams per 1/4 cup. The fiber and nutrients in prunes work to prevent constipation, lower cholesterol levels, and control blood sugar.
5. Blackstrap Molasses
While not technically a whole fruit, blackstrap molasses is a nutritious byproduct from processing sugar cane into sugar. Just 1 tablespoon of molasses contains 3 mg of iron. It also provides magnesium, calcium, potassium, and vitamin B6. Adding molasses to your diet helps increase iron stores and energy levels.
Other Iron-Rich Food Sources
While the fruits listed above are good sources of iron, there are other foods that contain even higher amounts of this mineral. It’s beneficial to eat a combination of iron-rich fruits along with these other iron-containing foods:
- Red meat
- Poultry
- Seafood
- Beans
- Dark, leafy greens
- Iron-fortified cereals and grains
Pairing fruits high in vitamin C with iron-rich foods can enhance absorption even more. For example, enjoying raisins with strawberries, apricots with red bell peppers, or molasses on potatoes are all smart combinations.
Daily Iron Needs
The recommended dietary allowance (RDA) for iron varies based on age, gender, and other factors like pregnancy status. Here are the daily iron recommendations:
| Group | RDA |
|---|---|
| Infants 0-6 months | 0.27 mg |
| Infants 7-12 months | 11 mg |
| Children 1-3 years | 7 mg |
| Children 4-8 years | 10 mg |
| Children 9-13 years | 8 mg |
| Adolescent boys 14-18 years | 11 mg |
| Adolescent girls 14-18 years | 15 mg |
| Adult men | 8 mg |
| Adult women (age 19-50) | 18 mg |
| Pregnant women | 27 mg |
| Breastfeeding women | 9 mg |
As you can see, the iron needs are higher for women during childbearing years, pregnant women, infants, and teens going through growth spurts. Men and postmenopausal women need less iron daily.
Iron Deficiency
While frank iron deficiency is uncommon in developed nations, suboptimal iron levels are still fairly prevalent. It’s estimated that 20% of women, 50% of pregnant women, and 3% of men in the U.S. may not meet their daily iron needs.
Groups most at risk for low iron include:
- Women with heavy menstrual periods
- Pregnant and breastfeeding women
- Vegetarians and vegans
- Endurance athletes
- People with gastrointestinal disorders
Iron deficiency develops gradually in stages, progressing from depleted iron stores to low iron transport and finally anemia. Symptoms include fatigue, weakness, pale skin, headaches, dizziness, and shortness of breath.
Too Much Iron
Although iron deficiency is more common, getting too much iron can also cause problems. Consuming extremely high doses through diet or supplements may lead to intestinal distress, liver damage, metabolic problems, and even death.
Fortunately, iron overload from food sources alone is rare. Only those with the genetic disorder hemochromatosis need to be cautious with dietary iron intake from commonly consumed foods.
Tips to Get Enough Iron
Here are some tips to help meet your daily iron needs:
- Eat 2-3 servings of iron-rich fruits per day, such as dried apricots, raisins, and prunes
- Consume iron-fortified grains and cereals
- Have a source of vitamin C with meals to enhance iron absorption
- If vegetarian or vegan, eat plenty of beans, lentils, spinach, and broccoli
- Choose lean red meat 2-3 times per week
- Consider an iron supplement if at high risk for deficiency
- Soak in an iron-rich mineral bath containing blackstrap molasses
- Use cast iron pans for cooking to boost iron intake
Risks of Too Much Iron
While it’s important to get enough iron, getting too much can also be harmful. Adverse effects may include:
- Gastrointestinal problems like constipation, diarrhea, nausea, vomiting
- Organ damage to the liver, heart, and pancreas
- Impaired zinc and copper absorption
- Increased infection risk
- Growth delays in infants and children
- Development of insulin resistance and diabetes
People with hemochromatosis are especially susceptible to iron overload since they absorb higher amounts of dietary iron. For those without this condition, excess supplemental iron rather than food sources is typically the cause of iron excess.
Upper Tolerable Limits
Here are the upper tolerable limits (UL) for iron intake from food and supplements set by the Institute of Medicine:
| Group | UL |
|---|---|
| Infants 0-12 months | 40 mg |
| Children 1-13 years | 40 mg |
| Adolescents 14-18 years | 45 mg |
| Adults 19 years and older | 45 mg |
These ULs represent safe upper limits of daily iron intake. Consuming above these thresholds over an extended period of time may cause adverse health effects.
Conclusion
Including iron-rich fruits like dried apricots, raisins, peaches, prunes, and blackstrap molasses can help increase your daily iron intake. Pairing these fruits with foods high in vitamin C and lean meats enhances absorption even more.
Getting enough iron from whole food sources is ideal to prevent deficiency. But avoid excessive iron intake through high-dose supplements, which can lead to iron overload and toxicity.
By regularly eating fruits and other wholesome iron-containing foods, you can safely meet your daily iron needs to support optimal health.