What fruits have iron
Pro Research Analysisby 
Searched over 200M research papers
Fruits Rich in Iron: A Comprehensive Overview
Introduction to Iron-Rich Fruits
Iron is an essential mineral that plays a critical role in transporting oxygen throughout the body. While many people associate iron with meat, several fruits also contain this vital nutrient. This article explores various fruits that are rich in iron and their potential benefits for improving iron status.
Baobab Fruit: A Nutrient Powerhouse
Baobab Fruit Pulp and Iron Bioavailability
Baobab (Adansonia digitata L.) fruit pulp is notable for its high vitamin C content, which enhances the bioavailability of non-heme iron. A study conducted in Kenya investigated the impact of baobab fruit pulp consumption on the hemoglobin and iron status of schoolchildren. Although the study did not find significant differences between the intervention and control groups, it highlighted the potential of baobab fruit pulp to slightly improve hemoglobin levels and reduce the decline in ferritin levels1.
Common Fruits with High Iron Content
Pawpaw, Watermelon, and Sweet Melon
A comparative study in Nigeria revealed that pawpaw, watermelon, and sweet melon are rich in both vitamin C and iron. These fruits were found to have high iron content, making them excellent choices for individuals looking to boost their iron intake. Specifically, pawpaw, watermelon, and sweet melon had iron contents of 0.3490, 0.3080, and 0.2310 mg/100g, respectively2.
Guava, Papaya, and Orange
In Indonesia, a study on pregnant women showed that a diet supplemented with vitamin C-rich fruits like guava, papaya, and orange could help mitigate the decrease in iron status during pregnancy. These fruits, when consumed regularly, were associated with smaller decreases in hemoglobin and ferritin levels, particularly in iron-deficient women3.
The Role of Vitamin C in Iron Absorption
Enhancing Iron Absorption with Vitamin C-Rich Fruits
Vitamin C is known to enhance the absorption of non-heme iron. A study involving 4358 subjects found that fruits and vegetables high in vitamin C were positively associated with higher serum ferritin and hemoglobin concentrations. This effect was particularly notable in premenopausal women5.
Noncitrus Fruits and Iron Status
Interestingly, noncitrus fruits also play a role in modifying iron stores. A study in Western Australia found that higher intake of noncitrus fruits was associated with lower body iron stores in men, regardless of their HFE genotype. This suggests that noncitrus fruits can be beneficial in managing iron levels6.
Specific Fruits and Their Impact on Iron Absorption
Guava and Pawpaw
Guava and pawpaw have been shown to significantly enhance iron absorption from meals. A study on Indian women demonstrated that these fruits markedly increased iron absorption, correlating closely with their high ascorbic acid content9.
Amla (Emblica officinalis)
Amla, known for its high ascorbic acid content, was studied for its effect on iron bioavailability from cereals and pulses. However, the presence of tannins in amla appeared to counteract the positive effects of ascorbic acid, resulting in no significant improvement in iron bioavailability10.
Conclusion
Several fruits, including baobab, pawpaw, watermelon, sweet melon, guava, and papaya, are rich in iron and can contribute to improved iron status, especially when combined with vitamin C. While the bioavailability of iron from these fruits can vary, their regular consumption can be a valuable part of a diet aimed at preventing iron deficiency.
Sources and full results
Most relevant research papers on this topic
Can the supplementary consumption of baobab (Adansonia digitata L.) fruit pulp improve the hemoglobin levels and iron status of schoolchildren in Kenya? Findings of a randomized controlled intervention trial
Baobab fruit pulp consumption in Kenyan schoolchildren did not show significant improvements in hemoglobin levels or iron status, but it may help improve non-heme iron absorption in vulnerable populations.
RCT
Rigorous JournalComparative Determination of Vitamin C and Iron in Ten (10) Locally Consumed Fruits in Gombe State, Nigeria
Pawpaw, water melon, and sweet melon are rich in vitamin C and iron content, making them ideal for pregnant women and children.
Fermented soyabean and vitamin C-rich fruit: a possibility to circumvent the further decrease of iron status among iron-deficient pregnant women in Indonesia
Daily supplementary food containing tempeh and vitamin C-rich fruits during pregnancy may have positive effects on maternal iron deficiency.
RCTRigorous JournalEffect of vitamin D3-fortified fruit juice supplementation of 4000 IU daily on the recovery of iron status in childbearing-aged women with marginally low iron stores: Protocol for an 8-week, parallel group, double-blind randomized controlled trial
Vitamin D3-fortified fruit juice supplementation of 4000 IU daily may improve iron status in childbearing-aged women with marginally low iron stores, offering a potential alternative to oral iron therapy.
RCTRigorous JournalRelationship between iron status and dietary fruit and vegetables based on their vitamin C and fiber content.
Intakes of fiber-poor fruits and vegetables are associated with higher serum ferritin concentrations in premenopausal women and with higher hemoglobin concentrations in the whole sample.
Observational Study
Very Rigorous JournalNoncitrus fruits as novel dietary environmental modifiers of iron stores in people with or without HFE gene mutations.
Noncitrus fruits, but not citrus fruits and citrus juices, can significantly modify iron status in men, regardless of HFE genotype, potentially impacting dietary advice for patients with other iron-storage disorders.
Observational StudyAntioxidant properties of several tropical fruits: A comparative study
Guava, papaya, and star fruit have higher primary antioxidant potential, while banana, star fruit, water apple, langsat, and papaya have secondary antioxidant potential.
Highly CitedFruit-based concentrated products, iron fortified, destined to prevention and diet therapy of iron deficiencies
Fruit-based concentrated products fortified with iron significantly improve circulating iron levels in children with iron deficiency ferriprive anemia, without affecting product appearance, color, taste, or smell.
The effects of fruit juices and fruits on the absorption of iron from a rice meal
Citrus fruit juices, especially orange and lemon juices, enhance iron absorption in a rice meal, while grapes, peaches, and avocado pear have little or no effect.
Highly Cited