7 Delicious Fruits That Boost Iron Levels

Did you know that iron deficiency is the leading cause of anemia? And did you further know that women have higher risk of iron deficiency anemia due to excessive bleeding during menstruation and pregnancy.

Related: Signs You May Have an Iron Deficiency

Women in childbearing age should consume 18 mg of iron a day while men only need 8 mg a day.

The good news is you can lower risk of iron deficiency anemia by eating iron-rich fruits.

Fruits are one of the best sources of iron because they contain vitamin C. Vitamin C helps enhance absorption of iron into the body.

Here are the best fruits to boost iron levels and lower risk of iron deficiency anemia.

1. Sun-dried tomatoes

Donít be surprised to see tomatoes here. Tomatoes are a fruit, not a vegetable.

Sun-dried tomatoes are one of the best sources of iron. One hundred grams of tomatoes contain 9.1 mg of iron. That is 50 percent of the recommended daily intake.

Make sun-dried tomatoes at home or buy them in the store. Theyíll give you iron whether you eat them fresh or cooked.

2. Prunes

Chances are youíve made prune juice after reading this article. Prunes (dried plums) can boost iron intake and help fight iron deficiency.

A serving of prunes will give you 9 percent of recommended daily iron intake.

3. Raisins

Raisins or rather dried grapes contain more iron than most fruits. A cup of raisins has 3.2 mg of iron.

Combining raisins with melons, oranges, strawberries and other vitamin C-rich foods will increase iron absorption.

4. Dates

Dates may not be the best source of iron for people who want to lose weight due to high sugar and calories.

But other people can benefit from moderate intake of dates. This fruit also contains potassium, fiber and antioxidants which can help improve heart health.

Some doctors advise diabetics not to eat dates but this study found that eating dates didnít cause a significant blood sugar spike in diabetics compared to healthy individuals.

5. Dried Apricots

Youíre missing out if you donít eat apricots. Other than preventing iron deficiency, this fruit strengthens the bones, improves heart health and is good for the skin.

A serving of apricots will provide 19 percent of the recommended daily intake of iron.

6. Pomegranate

Pomegranates are a good source of iron, vitamin C and K, fiber, folate and potassium. This fruit also contains punicalagins, compounds which improve heart health and build better blood.

Drink pomegranate juice to get all the nutrients in this fruit. Pomegranate juice has been shown to fight cancer, reduce hypertension and improve memory.

7. Dried Mulberries

Mulberries have more vitamin C than oranges. And theyíre also loaded with antioxidants, iron and fiber.

A serving of mulberries will give you 30 percent of the daily recommended iron.

Which other fruit boosts iron levels?

12 Top Vegan Iron Sources
How to Maximize Your Iron Absorption
The Safety of Plant vs Animal Iron


heather g
heather g3 months ago

Easy to add these to oats in the morning.

Marija M
Marija M3 months ago

thank you for sharing.

Paulo R
Paulo R3 months ago


Teresa A
Teresa A3 months ago

All good and very tasty! We here use to eat them. Thanks.

Winn A
Winn A3 months ago


Margie F
Margie FOURIE3 months ago

Thank you. Most of these are dried.

Monica Collier
Monica Collier3 months ago

Wish there was an easy reference for foods that has the vitamins and minerals listed. It would make life easier.

Marc P
Marc P3 months ago

Thank you for sharing

Marie P
Marie P3 months ago

Noted. TYFS

Mona M
Mona M3 months ago

Thank you.