11 Fruits Rich In Iron

Iron is an essential nutrient for the functioning of the body, as it is involved in the process of oxygen transport, muscle activity and nervous system activity. This mineral can be obtained through fruits such as coconut, strawberries and nuts, such as pistachios, walnuts or peanuts.

The advantage of using iron-rich fruits is that many of them are also rich in vitamin C, which is a vitamin that promotes the absorption of iron of plant origin by the body, contributing to the prevention and treatment of anemia.

Knowing which fruits are rich in iron is important for people who are vegetarian or vegan, since by not consuming meats, these can be a good source of iron to avoid its deficiency.

11 Fruits rich in iron

Health benefits of iron

Iron performs several functions in the body, because in hemoglobin it combines with oxygen, allowing it to be transported and transferred to tissues to participate in oxidation reactions, important in the production of energy from food. In addition, iron is also important for the proper functioning of the immune system and participates in various reactions in the body.

Iron deficiency affects the proper functioning of the body, because the activity of many enzymes involved in these biochemical reactions of metabolism are affected. Know the main symptoms of anemia and how to identify it.

Fruits rich in iron

Fruits rich in iron are a good alternative to enrich and also serve as a complementary alternative in the prevention and treatment of anemia in children, adults or pregnant women. Some examples of fruits that contain iron are:

The fruits mentioned in the table are dehydrated and dried, since these presentations have a higher amount of iron, however, they also have a higher content of carbohydrates, being important to ingest them in moderation, because their excess can increase blood sugar levels, contributing to the development of diabetes. In addition, excessive carbohydrate consumption can also promote weight gain. 

How to increase iron absorption

To increase iron absorption from fruits, it is important to prioritize a varied diet rich in vitamin C, containing tomato, broccoli, purple cabbage or fresh orange, as this nutrient facilitates iron absorption. Learn about other foods rich in vitamin C. 

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

For those who are not vegetarians, you can eat a source of animal protein, such as eggs, meat, poultry or fish, as animal protein can also increase iron absorption. 

In addition, it is important to avoid consuming in the same meal foods rich in calcium, such as milk and milk products; with tannins, such as cocoa and quinoa; and foods rich in fiber, such as brown rice, soybeans and oat flakes. These types of foods can alter the iron absorption of fruits, so they should be consumed separately.

See with our nutritionist how to make an iron-rich diet:

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