Did you know that fruits can be a great source of iron? When we think of iron-rich foods, the first things that come to mind are typically red meat and leafy greens. However, it turns out that many fruits also contain significant amounts of this essential mineral. Iron plays a crucial role in our bodies, helping to transport oxygen and maintain overall health.
Iron Rich Fruits And Vegetables
Chayote
A green, pear-shaped vegetable also known as vegetable pear, eaten cooked or raw. Mild in flavor, used in salads and stews.
Salak (Snake Fruit)
A fruit with reddish-brown scaly skin and sweet, crunchy flesh. Native to Indonesia, resembles garlic cloves inside.
Tamarillo
Also known as tree tomato, a fruit with a tangy flavor, used in cooking and sauces. Eaten fresh or cooked.
Lime
A citrus fruit, typically green, small, and sour in taste. Used for its juice and zest in cooking and beverages.
Papaya
A tropical fruit with orange flesh and black seeds. Sweet and rich in vitamins C and A.
Fig
Sweet fruits with a soft texture and multiple small seeds inside. High in fiber and minerals like magnesium and calcium.
Apple
A popular fruit with a sweet to tart taste, available in many varieties. Rich in fiber and vitamin C.
Yangmei
Also known as Chinese bayberry, a round, red fruit with a sweet and tart flavor. Eaten fresh or used in traditional Chinese medicine.
Pineapple
A tropical fruit with a rough, spiky exterior and sweet, juicy interior. Rich in vitamins, enzymes, and antioxidants.
Sea Buckthorn
A small, orange berry known for its high vitamin C content. Used in juices, oils, and nutritional supplements.
Surinam Cherry
A small, red fruit with a tart flavor, grown in tropical regions. Used in jams and jellies.
Apricot
A small, orange fruit with velvety skin and sweet, slightly tart flesh. High in vitamins A and C.
Yellow Mombin
A tropical fruit, yellow when ripe, with a tangy flavor. Used in making jellies, drinks, and desserts.
Cactus Pear
Also known as prickly pear, a fruit from the cactus plant, with a sweet, watermelon-like flavor. Eaten fresh or in beverages.
Lemon
A bright yellow citrus fruit with a strong sour taste. Used for its juice and zest in cooking and beverages.
Breadfruit
A large, starchy fruit, used cooked similar to potatoes. Versatile in culinary uses, from fried to boiled.
Imbe
A small, yellow, sweet-tart fruit from Africa, rich in vitamins. Eaten fresh or used in beverages.
Plantain
A starchy, banana-like fruit consumed cooked rather than raw. Used in many tropical cuisines, often fried or boiled.
Passionfruit
A tropical fruit with a hard outer rind and juicy, seed-filled interior. Sweet and tart, rich in vitamins A and C.
Strawberry
A red, heart-shaped berry with a sweet flavor and fragrant aroma. Popular in desserts and as a fresh fruit.
Grumichama
A Brazilian cherry-like fruit, with a sweet and slightly tart flavor. Eaten fresh or used in jams.
Mamey Sapote
A tropical fruit with a rough brown skin and sweet, orange-red flesh. Rich in vitamins and minerals, eaten fresh or in desserts.
Watermelon
A large fruit with a green rind and sweet, juicy, red flesh. High in vitamins A and C and lycopene.
Pear
A sweet fruit with a rounded base and an elongated top, available in many varieties. Rich in fiber.
Pepino Dulce
Also known as sweet cucumber, a fruit with light green to yellow skin and mild, sweet taste. Eaten fresh.
Blackcurrant
A small, tart, black berry used in jellies, sauces, and baking. High in vitamin C and antioxidants.
Nance
A small, yellow fruit with a sweet and slightly tart flavor, used in desserts and alcoholic beverages.
Rambutan
A tropical fruit with hairy shell and sweet, juicy flesh similar to lychee. Eaten fresh or canned.
Prickly Pear
The fruit of the nopales cactus, known for its sweet, watermelon-like flavor. Eaten fresh or used in beverages.
Mango
A tropical fruit with a sweet, juicy pulp. Rich in vitamins A and C, and dietary fiber.
Tamarind
A tropical fruit used for its sour-sweet flavor, often in Asian and Latin American cuisines. Comes in a pod-like shell.
Ugli Fruit
A citrus fruit with a rough, green, and orange exterior. Sweet and tangy, a hybrid between a grapefruit, orange, and tangerine.
Mulberry
Fruits of the mulberry tree, sweet and slightly tart, ranging in color from white to pink to black. Used in various cuisines.
Barbados Cherry
A small, red fruit, also known as Acerola, rich in vitamin C. Used in juices and nutritional supplements.
Blackberry
Juicy, dark berries known for their sweet and slightly tart flavor. Rich in vitamins C and K, and fiber.
Sideroxylon
A genus of trees, some species produce edible fruits, not commonly known outside their native regions.
Dragonfruit
A tropical fruit with bright pink or yellow skin and sweet, seeded flesh. Known for its distinctive look and antioxidant properties.
Chokeberry
Small, dark berries from the Aronia plant, known for their tart flavor and high antioxidant content.
Persimmon
A sweet, slightly tangy fruit with a soft to firm texture. Rich in vitamins A and C.
Guanabana
Also known as soursop, a fruit known for its creamy texture and strong flavor. Used in smoothies and health supplements.
Blueberry
Small, blue berries known for their sweet flavor and high antioxidant content. Used in various culinary dishes.
Ackee
A tropical fruit with a unique taste and texture, used in Jamaica’s national dish. Must be properly prepared to avoid toxicity.
Banana
A long, yellow fruit with soft, sweet flesh. High in potassium and vitamins, eaten fresh or used in cooking.
Guava
A tropical fruit with green skin and pink or white flesh. Rich in dietary fiber, vitamin C, and lycopene.
Santol
A tropical fruit with a cotton-like texture inside, sweet and sour. Eaten fresh or used in Filipino cuisine.
Strawberry Guava
A small, red fruit with a sweet flavor similar to strawberry. Eaten fresh or used in jams and desserts.
Safou
An African fruit, also known as African pear, with a buttery flesh. Rich in nutrients, eaten cooked or raw.
Feijoa
A green, egg-shaped fruit with a sweet, aromatic flavor. The flesh is juicy and slightly tart, used in desserts and drinks.
Elderberry
Small, dark berries known for their immune-boosting properties. Often used in syrups and jams.
Grape
Small, sweet fruits grown in clusters on vines. Available in many varieties, both seeded and seedless.
Kiwifruit
A small fruit with fuzzy, brown skin and bright green or yellow flesh. Sweet and tangy, rich in vitamins C and K.
Longan
A tropical fruit related to the lychee, with a translucent flesh and sweet taste. Eaten fresh or dried.
Cherry
Small, round, red or black fruits with a sweet or tart flavor. Popular in desserts and as fresh snacks.
Soursop
Same as graviola, a large, green tropical fruit with soft, sweet flesh. Used in beverages and desserts.
Jackfruit
The largest tree-borne fruit, known for its sweet taste and meat-like texture when cooked.
Coconut
A large, brown, hard-shelled seed of the coconut palm, with white flesh and clear liquid. Used in food and cosmetics.
Date
A sweet, brown fruit from the date palm tree. High in fiber, natural sugars, and nutrients.
Raspberry
Small, red berries known for their sweet and slightly tart flavor. High in fiber, vitamins, and antioxidants.
Jabuticaba
A unique Brazilian fruit that grows directly on the trunk of its tree. Sweet and grape-like in flavor.
Rowanberry
The bright orange-red berries of the rowan tree, tart in flavor, used in jams and jellies after frost.
Cloudberry
A rare, amber-colored berry found in cold, boggy regions. Sweet and tart, used in desserts and jams.
Starfruit
A tropical fruit shaped like a star when sliced. Sweet and sour in taste, rich in vitamin C.
Lychee
A small, tropical fruit with a sweet, fragrant flavor. Has a rough, red outer skin and a white, juicy interior.
Currant
Small, tart berries, either black, red, or white, used in cooking, baking, and preserves.
Quince
A yellow fruit resembling a pear, used mainly cooked due to its hard, bitter raw state. Rich in pectin for jams and jellies.
Plum
Small, juicy fruits with a sweet and tart flavor, available in a variety of colors from purple to red to yellow.
Avocado
A creamy, green fruit rich in healthy fats, vitamins, and minerals. Used in both savory and sweet dishes.
Cranberry
Small, tart, red berries often used in sauces, juices, and dried snacks. Known for urinary tract health benefits.
Kiwano (Horned Melon)
Also known as horned melon, with orange skin and lime green, jelly-like interior. Tart flavor, used in salads and as garnish.
Grapefruit
A large citrus fruit with a slightly bitter and sour taste. Comes in varieties of white, pink, and ruby hues.
Pomegranate
A fruit with a tough outer rind and sweet, juicy seeds inside. High in antioxidants and vitamins C and K.
Orange
A popular citrus fruit with a sweet-tart taste, known for its high vitamin C content. Used in foods and drinks.
Kiwi
Another name for kiwifruit, known for its bright green flesh and nutritional benefits.
Boysenberry
A large, juicy berry with a deep maroon color, a cross among blackberry, raspberry, and loganberry. Sweet and tangy flavor.
Wampee
A small, citrus-like fruit, native to Southeast Asia. Sweet and tangy, used in jellies and beverages.
Jujube
A small, red or brown fruit, often dried to resemble dates. Sweet and chewy, used in traditional Asian medicine.
Explore More Fruits Names:
Sour Fruits | Diet Fruits | Red Fruits
Fruit and Veggies High In Iron with pictures
Cranberry
- Urinary Tract Health:
Cranberries are well-known for their ability to promote urinary tract health. They contain compounds that may help prevent and alleviate urinary tract infections (UTIs).
Jujube
- Stress Reduction:
Jujube has calming properties and may help reduce stress and anxiety. It contains compounds that promote relaxation and improve sleep quality.
Sea Buckthorn
- Rich in Antioxidants:
Sea buckthorn is abundant in antioxidants like vitamin C and flavonoids, which protect cells from oxidative damage, reduce inflammation, and promote overall health.
Safou
- Nutrient-Rich:
Safou is packed with essential nutrients, including vitamins, minerals, and healthy fats, making it a nutritious addition to the diet.
Imbe
- Rich in Antioxidants:
Imbe is abundant in antioxidants, such as vitamin C and polyphenols, which help protect cells from oxidative damage, reduce inflammation, and support overall well-being.
Yangmei
- Antioxidant-Rich:
Yangmei is packed with antioxidants, such as anthocyanins and vitamin C, which help combat free radicals in the body, reducing oxidative stress and the risk of chronic diseases.
Coconut
- Hydration:
Coconut water is a natural electrolyte-rich beverage that helps keep the body hydrated, making it an excellent choice for replenishing fluids.
Date
- Natural Sweetener:
Dates are a natural sweetener and can be used as a healthier alternative to refined sugars in recipes and snacks.
Pepino Dulce
- Hydration:
Pepino Dulce has a high water content, making it a hydrating fruit that helps maintain proper fluid balance in the body.
Wampee
- Antioxidant-Rich:
Wampee is abundant in antioxidants that help protect cells from oxidative damage, reducing the risk of chronic diseases and supporting overall well-being.
Grumichama
- Antioxidant Properties:
Grumichama is rich in antioxidants, such as vitamin C and anthocyanins, which help protect cells from oxidative damage and reduce the risk of chronic diseases.
Mamey Sapote
- Rich in Nutrients:
Mamey Sapote is packed with essential nutrients, including vitamins A, C, and E, as well as minerals like potassium and dietary fiber, contributing to overall health.