High iron fruits
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
High Iron Fruits: Enhancing Iron Bioavailability Through Diet
Iron is a crucial nutrient for maintaining healthy blood and overall well-being. While many fruits are known for their vitamin C content, which can enhance iron absorption, some fruits also contain significant amounts of iron themselves. This article explores various fruits that are high in iron and their impact on iron bioavailability.
Avocado and Iron Accessibility
Polyphenol Oxidase Activity in Avocado
Avocado has been shown to significantly increase the accessibility of iron in foods high in tannins, such as sorghum. The polyphenol oxidase (PPO) activity in avocado reduces phenolic compounds, which can inhibit iron absorption, thereby enhancing the amount of accessible iron. This makes avocado a valuable fruit for improving iron intake, especially when combined with other iron-rich foods.
Noncitrus Fruits and Iron Status
Protective Effects of Noncitrus Fruits
Noncitrus fruits have been found to have a protective effect against high body iron status, particularly in men. A study showed that consuming two or more pieces of noncitrus fruit per day can reduce serum ferritin levels by 20% compared to consuming less than one piece per day. This suggests that noncitrus fruits can help regulate iron levels in the body, making them a beneficial addition to the diet.
Baobab Fruit Pulp
High Bioavailability of Iron
Baobab fruit pulp is another excellent source of iron, with studies indicating that it has a high percentage of bioavailable iron. The fruit pulp's high vitamin C content further enhances non-heme iron absorption, making it a potent dietary option for improving iron status . This is particularly beneficial in regions where iron deficiency is prevalent.
Vitamin C-Rich Fruits
Enhancing Iron Absorption
Fruits rich in vitamin C, such as guava, papaya, and oranges, have been shown to improve iron bioavailability. Vitamin C is known to enhance the absorption of non-heme iron, which is the type of iron found in plant-based foods. Studies have demonstrated that consuming vitamin C-rich fruits can lead to higher serum ferritin and hemoglobin concentrations, particularly in premenopausal women .
Pawpaw, Watermelon, and Sweet Melon
High Iron and Vitamin C Content
Pawpaw, watermelon, and sweet melon are fruits that are not only high in vitamin C but also contain significant amounts of iron. These fruits have been identified as excellent sources of both nutrients, making them ideal for individuals looking to boost their iron intake naturally. Their dual content of vitamin C and iron makes them particularly effective in enhancing iron absorption.
Probiotics and Iron Absorption
Lactobacillus plantarum 299v
Adding probiotics to fruit drinks can further increase iron absorption. A study found that the probiotic strain Lactobacillus plantarum 299v significantly improved iron absorption from an iron-supplemented fruit drink. This suggests that combining probiotics with iron-rich fruits can enhance the overall bioavailability of iron.
Conclusion
Incorporating high-iron fruits into your diet can significantly improve iron status and overall health. Avocado, noncitrus fruits, baobab fruit pulp, and vitamin C-rich fruits like guava, papaya, and oranges are excellent choices. Additionally, fruits like pawpaw, watermelon, and sweet melon offer a dual benefit of high iron and vitamin C content. Combining these fruits with probiotics can further enhance iron absorption, making them a powerful tool in combating iron deficiency.
Sources and full results
Most relevant research papers on this topic