Fruit is not commonly the food group that individuals turn to when wanting to increase the iron content of their diet.
Nevertheless, some fruits are surprisingly high in iron.
Here are the best sources of iron in this category.
11. Prune Juice
Prunes are known for their mild laxative effect, which helps relieve constipation (47).
However, they’re also a good source of iron.
Prune juice, in particular, offers about 3 mg of iron per cup (237 ml). That’s around 17% of the RDI and is twice as much iron than the same quantity of prunes (48, 49).
Prune juice is rich in fiber, potassium, vitamin C, vitamin B6 and manganese, too.
Olives are technically a fruit, and one with a good iron content at that.
They contain around 3.3 mg of iron per 3.5 ounces (100 grams), or 18% of the RDI. In addition, fresh olives are also a great source of fiber, good fats and fat-soluble vitamins A and E (50).
Olives also contain a variety of beneficial plant compounds thought to provide several health benefits, including a lower risk of heart disease (51, 52, 53).
Mulberries are a type of fruit with a particularly impressive nutritional value.
Not only do they offer around 2.6 mg of iron per cup — 14% of the RDI — but this quantity of mulberries also meets 85% of the RDI for vitamin C (54).
Mulberries are a great source of antioxidants as well, which may offer protection against heart disease, diabetes and some forms of cancer (55, 56, 57).
SUMMARY:Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.
Research links whole grains to a variety of health benefits.
These benefits include increased longevity and a reduced risk of obesity, type 2 diabetes and heart disease (58, 59).
However, not all grains are equally beneficial. For instance, grain processing typically removes parts of the grain that contain fiber, antioxidants, vitamins and minerals, including iron.
For this reason, whole grains typically contain more iron than processed grains. The following are the four types of whole grains containing the most iron per portion.
Amaranth is a gluten-free ancient grain that doesn’t grow from grasses like other grains do. For this reason, it is technically considered a “pseudocereal.”
Amaranth contains around 5.2 mg of iron per cup cooked, or 29% of the RDI (60).
Interestingly, amaranth is one of the few complete sources of plant proteins and also contains good amounts of complex carbs, fiber, manganese, phosphorus and magnesium.