The 7 fruits richest in iron

What is iron used for and what are the risks associated with a deficiency?

Definition and benefits of iron

Iron is a mineral and trace element essential for many vital functions in the body:

• it participates in the formation of haemoglobin in red blood cells, which ensures the transport of oxygen to the organs;
• it contributes to the normal functioning of the immune system, in particular by helping the development and activity of lymphocytes;
• it is a well-known anti-fatigue nutrient (due to its role in oxygenating the body), etc.

What are the risks associated with a lack of iron?

Some common health risks associated with iron deficiency include:

• iron deficiency anaemia;
• heart failure; and
• an increased risk of complications in the event of pregnancy (premature birth, etc.).

Lack of iron is a widespread problem: it is estimated that 50 to 80% of the world's population is affected, with a large proportion being women of childbearing age (particularly due to the loss of blood, and therefore iron, during menstruation).

List of the 7 fruits richest in iron

The 7 fruits that contain the highest raw amount of iron

Are you looking to increase your iron intake throughout the day by eating fruit?

To start off simply, here is an initial list of the 7 fruits richest in iron, ranked from highest to lowest iron content:

1. dried apricots (6.3 mg iron per 100 g);
2. dried coconut (3.6 mg iron per 100 g);
3. dried figs (2.9 mg iron per 100 g);
4. raisins (2.6 mg iron per 100 g);
5. dried peaches (2.3 mg iron per 100 g);
6. dried goji berries (2.1 mg iron per 100 g); and
7. prunes (0.9 mg iron per 100 g).

To better assimilate this non-haem iron (of plant origin), consume sources of vitamin C at the same time: mangoes, pineapples, lychees, cherries, vitamin C food supplements (such as Triple C), etc.

Vitamin C reduces non-haem iron into a ferrous form (Fe2+) that is more easily absorbed by intestinal cells (1).

Seven fruits that combine high iron content AND iron bioavailability

You may be wondering which fruits are both the richest in iron and the most easily absorbed without the need for another food; here is a list of 7 food sources, ranked in descending order of iron content and bioavailability:

1. dried goji berries (2.1 mg iron per 100 g), rich in iron, vitamin C and carotenoids, which protect iron from oxidation;
2. prunes (0.9 mg iron per 100 g), rich in iron and organic acids (such as malic acid) which help to solubilise iron in the intestine;
3. passion fruit (1.6 mg iron per 100 g), rich in iron, vitamin C and organic acids (such as citric acid), which are excellent for iron solubility;
4. raspberries (0.7 mg iron per 100 g), rich in iron, vitamin C and organic acids (such as ellagic acid), which help to maintain iron in a bioavailable form;
5. blackberries (1.9 mg iron per 100 g), rich in iron and vitamin C;
6. blackcurrants (1.0 mg iron per 100 g), rich in iron and especially vitamin C; and
7. strawberries (0.4 mg iron per 100 g) contain iron and a large amount of vitamin C.

Note that dried fruit features prominently in the lists of fruits cited because the drying process concentrates nutrients, including iron, by reducing the water content of the fruit.

Some additional tips for combating iron deficiency

What is the ideal iron intake?

Our body loses between 1 and 1.5 mg of iron every day (2), through sweat, stools and flaking skin, with women of childbearing age losing up to 5 mg per day.

As we have difficulty properly assimilating iron, we need to ensure that our intake is much higher than the quantities lost: around 8 to 18 mg of iron per day, and even 16 to 36 mg of iron from plant sources, as the latter is even less easily assimilated by the body than iron of animal origin.

Sources of haem iron

Unless you have a restrictive diet, you should also regularly include sources of haem iron (i.e. of animal origin) in your diet, as it is much more bioavailable than non-haem iron (of plant origin).

Significant amounts are found in red meat, seafood (clams, oysters, etc.) and fish, with portions containing more than 1 mg of iron. Offal (especially black pudding) has up to 5 mg per portion.

Taking an iron supplement

In the event of iron deficiency confirmed by a blood test, take iron supplements under the supervision of a healthcare professional.

Choose the most easily absorbed forms and those that do not cause side effects in the intestine, such as iron bisglycinate. The latter has a bioavailability 4 times higher than conventional iron sulphate supplements (3).

The food supplement Iron Bisglycinate will provide you with 75 mg of iron bisglycinate per day, i.e. 15 mg of iron daily (which represents 107% of the recommended daily intake).

Be careful with iron absorption inhibitors

Finally, avoid combining iron-rich foods with foods and drinks that inhibit iron absorption such as:

• dairy products (4);
• coffee;
• tea (due to tannins);
• cocoa (due to polyphenols); and
• fruits containing a lot of pectin (such as apples and quinces) (5).