Iron deficiency is more common than you might think, especially among women under 50, pregnant individuals, vegetarians, and vegans. Your body needs iron to make hemoglobin, a protein in red blood cells that carries oxygen throughout the body. When you don’t get enough iron, you may feel constantly tired, weak, foggy, or even notice hair thinning or shortness of breath. These symptoms may signal low iron levels—and while supplements can help, diet plays a vital role in prevention.
Fruits aren’t the richest source of iron compared to meat, but certain varieties can still help boost your intake—especially when eaten alongside vitamin C, which improves iron absorption. For those on plant-based diets, these fruits offer an easy and delicious way to sneak in more non-heme iron (the kind found in plants).
Top Iron-Rich Fruits:
- Prunes: With 1.5 mg of iron in just ½ cup of juice, prunes are a great iron booster with added fiber and antioxidants.
- Dried Apricots: Offering 0.9 mg per ¼ cup, these chewy snacks are also rich in potassium and protein.
- Figs: Dried figs deliver 0.75 mg of iron per ¼ cup and are packed with fiber and heart-healthy antioxidants.
- Watermelon: A wedge provides 0.7 mg of iron, plus hydration and a powerful dose of lycopene.
- Strawberries: One cup gives 0.7 mg of iron, plus vitamin C to help your body absorb it better.
- Raisins: A quick snack with 0.65 mg of iron per ¼ cup, ideal paired with nuts.
- Cherries: One cup offers 0.5 mg and also promotes better sleep thanks to natural melatonin.
- Dates: With 0.4 mg per two pieces, dates also bring fiber, potassium, and sweetness.
- Avocado: One-third of an avocado provides 0.3 mg and healthy fats to support heart health.
While these fruits alone won’t solve iron deficiency, they’re valuable allies in supporting your daily intake—especially when combined with a balanced diet.
