Top 21 Fruits Rich In Iron And Zinc

A bowl full of fruits kept near the glass of juice

Fruits rich in Iron: Iron is a mineral that is essential for the growth and development of our body. Iron helps in the production of hemoglobin and myoglobin found in the red blood cells of our body.
Hemoglobin helps in carrying oxygen to all parts of our body from the lungs. While myoglobin carries oxygen to the muscles of our body.

Iron is also a hormone-producing mineral that is necessary for our body. On average, a woman’s body requires a higher quantity of dietary iron as compared to men.
Zinc is an essential element for our immunity system and helps with healing our body wounds. Zinc is generally found in surplus in animal foods.

But if you are a vegetarian and cannot consume meat, you can use fruits as a good source of zinc. On average, a person should consume 11 mg of zinc on a daily basis.
Now let’s move a bit ahead and know some more Fruits Rich In Iron.

What fruits and vegetables have iron?

Here is a list of several fruits rich in iron and zinc minerals.

1. Avocados

Avocados
Avocado which is also known as butter fruit contains almost 20 different vitamins and minerals. One avocado has approximately 1.1mg of iron and 1.3mg of zinc in it.
Avocado is also rich in monounsaturated fatty acid which helps in the absorption of vitamins and minerals like iron and zinc which are fat-soluble.

2. Blackberries

This summer fruit is sweet yet tart in taste, which has impressive health benefits. A cup of blackberries has 0.9mg of iron and 0.8mg of zinc in it.
It is also rich in Vitamin C which helps in better absorption of iron in our body. It is also rich in manganese which helps in improving the immune system of our body.

3. Pomegranate

It is a rich fiber fruit that is found more in its white seed rather than in its red juicy area. Therefore, it is also recommended to have the white part. A cup full of pomegranate has 0.5 mg of iron and 0.6 mg of zinc, which is comparatively less than other fruits. However, it is rich in Vitamin C, antioxidants, and low in calories.

4. Raspberries

Fruits Rich In Iron
As this fruit has a short life and gets easily damaged, it should be consumed fresh. One cup of raspberries weighing approximately 120 grams contains 0.8 mg of iron and 0.5 mg of zinc. It is rich in fiber and 86% water.

5. Cantaloupe

It is a juicy summer fruit that has 91% of water in it. A cup of cantaloupe has 0.4 mg of iron and 0.3 mg of zinc. It has zero fat and cholesterol in it. The high content of water in it helps to keep your body hydrated.
Still, looking at Fruits that are Rich In Iron? Read on for more iron-rich fruits.

Fiber-Rich Fruits

6. Guavas

It is a sweet-sour fruit that is known for its rich fiber content. A cup of guava contains an equal amount of iron and zinc, i.e., 0.4 mg. It is also a Vitamin C-rich fruit with plenty of antioxidants in it. It helps in improving the blood sugar levels and insulin resistance in a diabetic patient.

7. Apricot

bunch of Apricot on a tree
Apricots are small fruits rich in both nutrients and flavor. A cup of apricot halves contains 0.6 mg of iron and 0.3 mg of zinc. Apart from these minerals, it also contains flavonoids which help in strengthening the blood vessels and reduces the chance of inflammation.

8. Peaches

It is a low-calorie fruit with no saturated fats in it. One full cup of sliced peaches contains 0.4 mg of iron and 0.3 mg of zinc. On average, two cups of peaches are recommended for men and one and a half for women. You can also search term as “vegetables rich in iron” to intake more iron and zinc.

9. Kiwi

This tart fruit is well-known for its rich Vitamin C source. A cup full of kiwi fruit has 0.6 mg of iron and 0.3 mg of zinc in it. Its rich fiber content helps in improving the digestive system. It is known as the most precious fruit as it also helps in improving the eyesight of a person.

10. Blueberries

It is a superfood rich in nutrients and low in calories. It is a sweet fruit and is convenient to have. A cup of blueberries has 0.4 mg of iron and 0.2 mg of zinc in it. It has 88% water in it and is rich in antioxidants which prevent us from free radicals.
Featured Resource: 10 Major Foods with Iron in it

What is the best fruit for iron deficiency?

11. Apple

basket of apple
It is a rich source of vitamins and minerals. Vitamins like C, B-6, K, and B complex are found in apples. Minerals like iron, zinc, calcium, and phosphorous are present in abundance. It also helps in preventing obesity but cutting down bacteria. It is a good option for increasing hemoglobin levels in your body as each medium-sized apple contains 0.31 mg of iron.

12. Bananas

These are a rich source of several vitamins and minerals. A full-size banana contains 0.31 mg of iron and 0.18 mg of zinc. Other minerals include calcium, potassium, and manganese.

13. Mulberries

Mulberry fruit and leaf both have extreme nutritional values. Mulberries are dried as raisins for intake as it improves their nutritional value. It has rich iron and vitamin C content in it.

14. Blackcurrant

The fruit contains phytonutrients and antioxidants essential for the human body. 100 grams of blackcurrant satisfies the 3 to 4% of iron and 2% of zinc daily requirement of an adult.
Read on to know some more Iron-rich food vegetarian.

15. Dry coconut

Coconut water, oil, milk, and even meat all are good for our health. It has high fiber content along with vitamins and minerals. A coconut satisfies 11% of iron and 10% of zinc daily requirements of an adult.

Fruits High in Fiber

16. Acorn Squash

It is a sweet fruit with a slightly nutty flavor in it. It satisfies 11% of the iron daily requirements of an adult. It is rich in Vitamin C and other minerals like magnesium, manganese, and potassium.

17. Oranges

oranges and flower
It is a citrus fruit rich in Vitamin C, antioxidants, fiber, and thiamine. It helps in better absorption of iron in our body. 

18. Strawberries

It is a beautiful pinkish-red colored fruit that is great in taste. Every 100 grams of strawberries contains 0.4 mg of iron. It is also a rich source of Vitamin C and antioxidants that have anti-inflammatory properties.

19. Sweet potatoes

Potatoes, whether sweet or sour, are a rich source of fibers. One large potato contains 3.2 mg of iron and 1 mg of zinc. It also helps in improving insulin resistance in the body. Vitamin C content in it helps to improve the immune system of our body. All Fruits and vegetables high in fiber are the best sources to increase immunity.

20. Pineapple

It is one of the other citrus fruits which is rich in Vitamin C, B-6, and minerals like manganese and copper. However, it also has traces of iron and zinc.

21. Watermelon

It is one of the most hydrating fruits that are rich in iron and Vitamin C. The vitamin C present in watermelon helps in the absorption of dietary iron in the human body. This refreshing fruit should be included in our diet to maintain the hemoglobin level in our body. One cup of watermelon contains 0.4 mg of iron.

Conclusion

Therefore, a balanced diet including these fruits is recommended, to avoid iron and zinc deficiency in your body which leads to various health problems. Furthermore, to know more about it, get connected with us! and know some essential Fruits Rich In Iron!

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