Fruits and vegetables rich in iron

Iron is an essential mineral used to transport oxygen to all parts of our body. A slight deficiency of iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables is well regulated by the body, so overdose is rare and usually only occurs when people take supplements. Contrary to popular belief, fruits and vegetables can be a good source of iron, in addition, vitamin C foods, which are mostly fruits and vegetables, help increase the absorption of iron into the body. The current percent daily value for iron is 18 milligrams (mg). Below is a list of fruits and vegetables high in iron.

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#1: Sun-Dried Tomatoes

Iron 100g	Iron in 1 Cup	Iron in 1 Piece
9mg	5mg	0.2mg
51% DV	27% DV	1% DV

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#2: Dried Apricots

Iron per 100g serving	Iron in 1 Cup
6mg	7.5mg
35% DV	42% DV

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#3: Fresh Parsley

Iron per 100g serving	Iron in 1 Cup	Iron in 1 Tablespoon
6mg	4mg	0.25mg
34% DV	21% DV	1% DV

Click to see complete nutrition facts|| Recipe: Parsley Salad (Tabouleh)

#4: Spinach (Cooked)

Iron per 100g Serving	Iron in 1 Cup
3.5mg	6.5mg
20% DV	36% DV

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#5: Dried Coconut (Unsweetened)

Iron per 100g	Iron in 1 Ounce
3.3mg	1mg
18% DV	5% DV

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#6: Olives

Iron per 100g	Iron in 1 Large Olive
3.3mg	0.1mg
18% DV	1% DV

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#7: Dried Zante Currants and Raisins

Iron per 100g	Iron in 1 Cup
3mg	4.7mg
18% DV	26% DV

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#8: Palm Hearts

Iron per 100g	Iron in 1 Cup	Iron per Piece
3mg	4.6mg	1mg
17% DV	25% DV	6% DV

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#9: Lentil Sprouts

Iron per 100g serving	Iron in 1 Cup
3mg	2.5mg
17% DV	14% DV

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#10: Swiss Chard

Iron per 100g serving	Iron in 1 Cup Chopped
2.3mg	4mg
13% DV	22% DV

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