Fruits high in iron
Pro Research Analysisby 
Searched over 200M research papers
Fruits High in Iron: A Comprehensive Overview
Introduction to Iron-Rich Fruits
Iron is an essential mineral that plays a crucial role in transporting oxygen throughout the body. While many people associate iron intake with meat, certain fruits can also be significant sources of this vital nutrient. This article synthesizes research findings on fruits high in iron and their impact on iron status.
Vitamin C-Rich Fruits and Iron Absorption
Vitamin C is known to enhance the absorption of non-heme iron, which is the type of iron found in plant-based foods. Several studies have highlighted the importance of vitamin C-rich fruits in improving iron status. For instance, a study on pregnant women in Indonesia found that consuming vitamin C-rich fruits like guava, papaya, and oranges, along with fermented soybeans, helped mitigate decreases in hemoglobin and ferritin levels during pregnancy. Similarly, the consumption of baobab fruit pulp, which is high in vitamin C, showed a slight improvement in hemoglobin levels among Kenyan schoolchildren.
Noncitrus Fruits and Iron Status
Noncitrus fruits have also been identified as beneficial for iron status. Research conducted in Western Australia demonstrated that higher intake of fresh noncitrus fruits significantly reduced serum ferritin levels in men, regardless of their HFE genotype, which is associated with hemochromatosis. This suggests that noncitrus fruits can act as environmental modifiers of iron stores.
Specific Fruits High in Iron
Certain fruits have been identified as particularly high in iron content. A study in Nigeria found that pawpaw, watermelon, and sweet melon are rich in both vitamin C and iron, making them excellent choices for improving iron intake. These fruits were shown to have iron contents of 0.3490 mg/100g, 0.3080 mg/100g, and 0.2310 mg/100g, respectively.
The Role of Polyphenol Oxidase (PPO) Activity
Fruits with polyphenol oxidase (PPO) activity, such as pears, bananas, and avocados, can also enhance iron accessibility. A study on high-tannin sorghum flour found that incubation with these fruit extracts significantly increased the in vitro accessibility of iron, likely due to the reduction of phenolic compounds by PPO activity.
Dietary Patterns and Iron Stores
Dietary patterns that include high fruit intake can influence iron stores. The Framingham Heart Study cohort found that consuming more than 21 servings of fruit per week was associated with a higher risk of high iron stores in the elderly, likely due to the vitamin C content enhancing non-heme iron absorption. This underscores the importance of balanced fruit consumption to avoid excessive iron accumulation.
Conclusion
Fruits, particularly those rich in vitamin C and iron, play a significant role in enhancing iron absorption and improving iron status. Pawpaw, watermelon, and sweet melon are notable for their high iron content, while noncitrus fruits and those with PPO activity can also positively influence iron stores. Incorporating a variety of these fruits into the diet can be a natural and effective way to boost iron intake and maintain healthy iron levels.
Sources and full results
Most relevant research papers on this topic