What Fruits and Vegetables are High in Iron?

What Fruits and Vegetables are high in Iron? Want to get answer of this question then must go through this article. Here we provide list of Fruits and vegetables which are high in Iron. Iron is mineral and main objective of Iron is to hold oxygen in hemoglobin of red blood cells in body so cells can produce energy. There should be a certain amount of Iron in body because excess amount of iron increase liver cancer risk and diabetes.

What Fruits are High in Iron?
 

Prunes: This fruit is dried plums and contain high amount of vitamin and minerals. Prunes is one the most necessary iron fruit and in 100 gm of prunes there is 3.52 gm of iron. 

Dried Apricots: This fruit is also good source of dietary fiber along with Iron. In 100 gm of dried apricots, there is 2.7 mg of Iron. In Dried apricot there is Non heme iron which is not absorbed easily.

Watermelon: This fruit is help in maintaining ideal iron level in human body. 0.24 gm of iron contains 100 gram of watermelon. Along with iron, watermelon also contain vitamin C.

Raisins: 100 mg of raisins consist of 1 mg of iron. Other iron rich fruit in the list of raisins i.e. dried grapes. Raisins also contain B vitamins, carbohydrates and potassium. 

Pomegranate: 100 gms of pomegranate consist of 0.3 mg of iron. This fruit is one of the best iron rich fruit to fight with disease i.e. anemia which is caused due to the problem of iron in human body. 

What Vegetables are High in Iron?
 

Spinach: 

·         Iron per Cup Cooked: 36% DV (6mg)

·         Iron per 100g: 20% DV (4mg)

Asparagus: 

·         Iron per Cup: 16% DV (3mg)

·         Iron per 100g: 12% DV (2mg)

White Button Mushrooms

·         Iron per Cup Cooked: 15% DV (3mg)

·         Iron per 100g: 10% DV (2mg)

Green Beans: 

·         Iron per Cup: 5% DV (1mg)

·         Iron per 100g: 4% DV (1mg)

Leeks: 

·         Iron per Cup: 10% DV (2mg)

·         Iron per 100g: 12% DV (2mg)