Dried Fruits With Iron


Dried fruits with iron are one of the best natural sources for iron compared to fresh fruits and vegetables. Dried fruits which have been exposed to air contain substantially more iron which is readily absorbed by the body. No other fruit contains this much amount of iron other than dried fruit. They contain antioxidants in high quantities and are good for eye-sight. They are a healthy

snack choice. Iron rich foods for anemia are important, but so are other nutrients. Anemia is a condition where the body does not produce enough red blood cells. It can be quite serious if left untreated. If you have anemia, you should take iron-rich foods daily. I’ll recommend a diet rich in iron to help you get the hemoglobin you need. Anemia is a reduced number of red blood cells or

less than normal hemoglobin in the blood. Iron deficiency is a common health problem that plagues millions of people in the world. Iron is a mineral key to protein production in blood cells, yet some people have trouble absorbing this nutrient from food. If you are such a person, you need to know about the health benefits of iron. Iron is an essential mineral you need for transporting oxygen around your body, and it keeps your immune system healthy too.

Dried Fruits With Iron

Dried fruits with iron is rich in iron and contains lots of other vitamins and minerals. The fruit enhances all the goodness of iron for our body. When consumed, these dried fruits provide a good amount of iron that is needed for our growth and increase the quality of life. Dried fruit is a great source of nutrients and vitamins. However, dried fruit are also known to be rich sources of iron. Iron plays a critical role in transporting oxygen to various parts of the body, which helps boost brain function, improves metabolism, prevents fatigue, and accelerates tissue repair following injury or damage.

Why Is Iron An Important Part Of Your Diet?

Food plays an important role in helping you maintain healthy levels of vitamins and minerals. Iron is an essential mineral that helps transport oxygen around our bodies. A deficiency in iron can cause people to have anemia or in worse case, organ failure.

Are Dried Fruits And Nuts A Good Source Of Iron?

Dried Fruit and Nuts are great sources of iron and are easy to include in tour healthy snacking regime.

So, if you haven’t been chomping down on iron rich food, in this blog post we provide a few varieties of dried fruits and nuts that will help you keep your iron levels up, as well as providing a delicious snack!

Fruits And Nuts That Are Iron-rich

1. Apricots

Apricots are packed with nutrients! Containing not only vitamin A and B carotene that helps support eye health but is also one of the richest sources of non-heme iron (iron found in plant foods). Apricots are a perfect addition to your lunchbox or as a handy snack on the go. Alternatively, if you would rather them in a dish, they are great in a summer salad, or in Greek yogurt which can have as a breakfast dish or an evening dessert.

2. Cashews

Nuts and seeds are good sources of non-heme iron, as well as an array of other vitamins, minerals, fibre and healthy fats. Cashews in particular are packed with a good amount of iron. So, whenever you’re hungry enjoy a handful of them on the go. Our Snack pack cashews are the perfect snack for on the go or as part of your lunchbox. However, cashews are also great when added to salads, stir-fries and curries as well.

3. Prunes

Prunes are another dried fruit that is particularly high in iron. Not only do prunes help your iron intake but they are also rich in fibre, potassium and vitamin C. Helping your body with digestion and lower cholesterol. You can add prunes to all aspects of your diet. Whether you eat them alone as a snack, add them to your breakfast or baked goods or blend them into a smoothie. If you have a sweet tooth why not try using our maple syrup flavoured prunes instead, we personally love them in our breakfast oats and Greek yogurt or with some creamy ice-cream for an evening dessert.

4. Almonds

Almonds are a very popular nut, with many people using milk alternative likes almond milk or spreading almond butter on their toast in the morning.   Not only are they very popular but they are a powerhouse of nutrients packed full of iron.  Almonds are very versatile, not only are they a great nut butter but having them on top of Greek yogurt or on your summer salads is another way to add them to your diet. Our Summer Berry Fruit and Nut Mix, filled with delicious, dried fruits and almonds and is the perfect yogurt topper. However, if you want only almonds see our tasty Californian Almonds.

5. Raisins

Raisins themselves make a quick and simple snack throughout the day and are a good source of essential nutrients, minerals and energy including iron. Raisins are also the perfect snack for kids, our Sunny raisins range is great if you want to make sure your kid is getting all the essential nutrients! Not only the perfect snack for kids, raisins are great toppings for yogurt or cereals, and they can also include them in many other products, such as baked goods, trail mix, and granola.

6. Walnuts

Walnuts are a good source of healthful fats, protein, and fibre. They are said to help promote heart and bone health and among other benefits such as being high in iron. Walnuts are extremely nutritious and should be added in your daily diet. If you are a baker, walnuts are the perfect ingredient! You can add them pies, cakes, biscuits and get crumbly texture and nutrition too.  Our walnuts are crunchy, rich and full of flavour are the perfect addition to your baking creation!

7. Dates

This intensely sweet fruit while enjoyed fresh, many people prefer the rich flavour of their dried form. In addition to improving convenience and changing the taste and texture, the drying process makes sure it is packed with energy, highly nutritious and it rich with iron. Adding to your diets is easy. A brilliant alternative to a sweet treat due to its sweet toffee like flavour as well as being a brilliant pairing to your morning porridge. Add dates to your diet through salads, puddings, or snack. If you would like a date with a honey like soft texture our deglet dates are the perfect choice.

Iron Rich Foods For Anemia

If you or the people you know have been diagnosed with anemia, you must ingest Iron Rich Foods For Anemia. You may even need to work with your primary care physician or a registered dietitian. Maybe you have heard of anemia, maybe you haven’t. Anemia is a condition that many people deal with without even knowing it. Anemia can occur when you have too few red blood cells, or your body doesn’t have enough hemoglobin. Hemoglobin is responsible for transporting oxygen throughout the body.

Do you appear pale, feel lethargic, experience shortness of breath, constant headache and frequent chest pain? And you are just in your 20s or 30s! Despite trying to eat well, you are not able to figure out what’s wrong with you. Well, it could be your dipped haemoglobin levels or anaemia that is to be blamed. Getting a regular Hb test done is crucial to maintaining healthy Hemoglobin levels between 12 to 16 grams for women, 14 to 18 grams for men and 11 to 13 grams for children.

Food plays the most important role in maintaining healthy Hb levels and here’s a list of 7 foods that you must include in your daily diet to avoid being anaemic, and fall in the right Hb bracket.

1. Legumes

Legumes like soybeans, red kidney beans and chickpeas are rich in iron, folate and vitamin C, which are necessary for the synthesis of haemoglobin.

2. Vitamin-C rich Fruits

Fruits like strawberries, organs, banana are rich in vitamin C which is a must-have for optimum absorption of iron from the food we eat and supplements we take. Without adequate vitamin C, iron consumption alone cannot improve your Hemoglobin levels substantially.

3. Dry Fruits

Dry fruits like raisins, dates and apricots are rich in iron, fiber and vitamins, are easy to include in your healthy snacking regime and can boost your Hb levels.

4. Iron-rich Fruits

Fruits like apples, banana and pomegranates are a rich source of iron and must be taken each day by anaemic individuals to get those pink cheeks and stay in pink of health. Mulberries and black currants too are iron-rich.

5. Beetroot

The dark pink juice that oozes out of beetroot aptly represents its potency to cure anaemia. The vegetable is rich in iron, vitamin C as well as folate.

6. Herbs

Herbs like parsley, coriander and spearmint have been used by our ancestors not just to garnish or add fresh flavour to cuisines, these herbs are rich in iron and aid haemoglobin production in our body.

7. Nuts & Seeds

Peanuts, almonds, walnuts, cashews, pine nuts, hazelnuts and pumpkin seeds too are rich in iron and help fight anaemia.

Besides the above vegetarian options, non-vegetarian foods like liver, chicken breast, seafood and eggs can highly boost your haemoglobin levels!

Dried fruits and Iron(Dried fruits iron amount list)

Also, Dried dates rich in Iron, antioxidants that are important for a healthy body.

Nutrition has a huge impact on human life. Most diseases are caused by a deficiency of vitamins and minerals like iron in the human diet. Daily intake of fruits, vegetables, and dried fruits is essential for the body.

Major iron-rich dry fruits with important benefits are here.

Dried Fruits and Iron

Keeping the fresh fruit is very difficult and it is very fast to rot. Also, because fresh fruits are seasonal, you can use dried fruits. Protein-rich dried fruits also contain vitamins and other essential nutrients. Dried fruit has many fans. These fruits are high in nutritional value and high in fiber.
Dried fruits are a great source of energy that often has a more intense aroma than fresh fruits. Dried fruits also contain large amounts of carbohydrates and sugar. In fact, calories and carbohydrates in dried fruits are four to five times more than fresh fruits (equal in weight).

Iron in dried fruits

Iron in the body is very important for blood flow. So, Iron supplies the body with the amount of oxygen it needs. If our children have iron deficiency, they will feel tired after a short workout and do not perform well.
Iron is a mineral that red blood cells need to function properly. When you have enough iron, red blood cells transport oxygen to the body’s tissues and store oxygen in the muscles.
Iron performs five important functions in the body

Helps to grow.
It increases the body’s resistance to disease.
Prevents fatigue.
It cures and prevents anemia caused by iron deficiency.

Dried Fruits Iron Rich

Dried Plum

Plums have a lot of iron. Iron is an essential ingredient for the body. Iron deficiency is one of the early symptoms of anemia in the body. Provide your body with iron and prunes throughout the day.

Iron in Figs

Dried figs are very useful for pregnant women. This valuable food contains a great deal of folic acid, which helps prevent infant malnutrition. Figs also contain a significant amount of vitamin b9, which greatly contributes to the growth of the baby’s brain and nervous system.

Dried yellow plum

One cup of dried yellow aloe contains 4.4 grams of protein and has one of the highest levels of protein. It also contains 9 grams of fiber and over 300 calories in one cup. This amount of dried apricots can provide about 40 percent of the body’s daily need for potassium and 20 percent of the body’s daily need for iron. The dried fruit is also rich in vitamin A, carotenes and antioxidants.

Apricots iron

Dried apricots are one of the best options to boost the growth and development of apricots. Thanks to high levels of dried apricot fiber also help improve digestive status. If you have blood pressure problems, dried yellow pellets can help. Vitamin A also helps improve visual health as well as counteract the damage caused by oxidative stress.

Iron in raisins

Each cup of raisins contains 4 grams of protein and 5 grams of fiber. Raisins contain a good amount of potassium, magnesium, and iron. But raisins have a high-calorie content and moderation of 430 calories. This dried fruit is a good and low volume option for those who want to gain weight.

Raisins are a great way to improve blood circulation and can also help improve digestion and relieve constipation. This dried fruit can also help improve hypertension and bone health as it contains magnesium and iron.

Cherries and dried cherries

Cherry is a good appetizer. Cherries are a rich source of iron and vitamin C and are useful for anemia.


It has fat (about 2% walnut weight) and good energy. Walnuts are one of the most important nutrients for daily energy, especially during pregnancy and lactation in women and children. Also, Walnuts contain copper, folic acid, phosphorus, vitamin B6 and vitamin E. Walnuts are good for heart and brain health and prevent cancer. Walnuts are not recommended for people with high blood lipids. 100 grams of walnuts contain 1 calorie, 5% water, 1.5 g protein, 1.5 g carbohydrates, 1.5 g sugar, 1.8 g fiber, 1.5 g Grams of fat, 2.5 grams of omega-3, 3.5 grams of omega-3s.

Dried apples

One cup of dried apple contains about 2 grams of protein. It also contains 208 calories and 7 grams of fiber. Dried apples are rich in vitamin B5 and vitamin B3 as well as vitamin C, copper, magnesium, selenium, potassium and iron.

Dried apples are one of the best options for digestion and are usually recommended for those who are trying to lose weight. Apples usually have fewer calories than other fruits. Dried apples are also used to boost the production of neurotransmitters (neurotransmitters) and can help lower blood pressure. Ascorbic acid is also useful in boosting the immune system.

White berry

White berry fiber is a great source of health for the body, especially the digestive system. It is also a wonderful fruit to lower blood sugar and prevent diabetes and obesity.

If you have anemia or lack of energy to carry out your daily activities, you can eliminate this problem by regularly consuming this fruit.

Dried berries are a very rich source of iron and protein and can help relieve anemia and increase the energy needed.

Iron-Rich Foods to Keep Women (and Men) Going Strong

No matter who you are, getting the proper amount of iron is essential to your health. Iron helps your body transport and store oxygen, helps cells to “breathe” and produce energy, and helps make white blood cells which fight infection. If you find you’re overly tired, get frequent infections, or have very pale skin, a swollen tongue, or excessive hair loss, these may be signs you are not getting enough iron.

Why Women May Need More

Since iron travels through your body in the blood, women may lose iron during menstruation. Women who are pregnant need to take in more iron, due to increased blood volume as well as the demands of the baby, the placenta, and blood that may be lost during delivery. Dieting and avoiding red meat may also decrease the body’s iron.

The Meat Option

Red meat and liver are easy ways to get more iron in your diet: roughly 1 mg per ounce of red meat, and more than 2 mg per ounce of liver. All iron from meat is the type nutritionists call “heme iron” (from hemoglobin, the iron-carrying blood protein), which is easier for the body to absorb. Other meats, such as chicken, turkey, or fish also contain heme iron. They just offer less per ounce.

Vegetarians Rejoice

If meat isn’t an option, there are still plenty of sources of dietary iron. If you’re an adventurous eater, you may even find more variety on the vegetarian side of the iron equation.

Just one thing to mention: These “non-heme” sources of iron are more difficult for your body to absorb, so you may need more of them. You can help out a bit by pairing them with vitamin C-rich foods, which have been shown to aid in iron absorption. Conversely, too much calcium may keep you from absorbing iron, but the effect is most pronounced when the amount of calcium is large. Consult a registered dietician or other health expert to find out how it may affect you.

The cleverest and most delicious recipes for dietary iron take all these factors into account. Or work one or more of the iron-rich sources below into one of your own favorites:


When it comes to beans, kidneys are tops for iron with 5.2 mg per cup of boiled beans. That is, unless you count lentils, which have 6.6 mg.


A half cup of tofu prepared with calcium sulfate offers more than a third of your daily recommended iron, at around 7 mg. It’s worth noting that iron amounts for silken and other tofu varieties prepared without calcium sulfate are a lot lower.


Seeds are a versatile and often overlooked source of iron, particularly sesame seeds, which provide 20.95 mg per cup! Pumpkin and squash seeds are also good iron sources.


A baked white potato contains 1.1 mg of iron per 100 grams (on the small side for a baked potato). Sweet potatoes have less, at 0.7 mg per 100 grams.

Dried Apricots and Prunes

Why dried? Because dried fruits contain much less water, their iron and other nutritional content is concentrated. Dried apricots (at 10 mg per half-cup) and prunes (at 4.5 mg per half-cup) are significant fruit sources of iron.

Blackstrap Molasses

Blackstrap molasses is the darkest, thickest variety of molasses and a richly concentrated source of iron, with 3.5 mg per tablespoon. Don’t let the rabbit on the bottle fool you. Molasses is a by-product of the sugar refining process, which makes most varieties totally vegan.

Dark Leafy Greens

Cooked greens have more iron than other varieties: As with dried fruits, it’s the removal of water that concentrates the nutrients. Spinach has the most iron, with 6.4 mg per cooked cup, and Swiss chard is the runner up: 4 mg per cooked cup.

So when it comes to getting more iron, take your pick! There are several iron-rich foods to keep you going strong.


The health benefits of iron are numerous. Iron is necessary for the formation of hemoglobin and myoglobin, which transport and store oxygen, in the blood and muscles, respectively. It aids a variety of bodily functions such as DNA synthesis, energy production, and cell metabolism. Iron is an essential mineral and it is believed that nearly two-thirds of the world’s population (about 2.2 billion people) don’t have enough iron in their bodies. Some of these people live in developing countries while others are living in industrial countries. The problem with not having enough iron in your system is that it can lead to anemia which is known as a deficiency of healthy red blood cells.

1. Boosts Hemoglobin Formation

Formation of hemoglobin is the chief function of this mineral. Not only that, since it is a part of hemoglobin, it aids in transporting oxygen to the body cells as wells. Additional hemoglobin is vitally important because human beings tend to lose blood in various ways, through injuries, both internal and external. Most notably, women lose considerable amounts of blood every month during their menstruation years, which is one of the major reasons why women are more likely to suffer from anemia than men.

2. Improves Muscle Function

It is a vital element for muscle health. It is present in the muscle tissues and helps provide the supply of oxygen required for the contraction of muscles. Without it, muscles lose their tone and elasticity; muscle weakness is one of the most obvious signs of anemia. 

3. Increases Brain Function

Increased development of the brain is also one of the many benefits of iron. Since oxygen supply in the blood is aided by iron and the brain uses approximately 20% of the blood oxygen, it is directly related to brain health and its functions. Proper flow of blood in the brain can stimulate cognitive activity and help create new neural pathways to prevent cognitive disorders, so iron intake and its subsequent brain oxygenation is essential.

4. Helps Restless Leg Syndrome

Iron deficiency is one of the causes of restless leg syndrome. Low level of it in the blood is a major cause of the condition, so proper intake of its supplements in required levels as per the doctor’s recommendations can help with this problem. This is connected to muscle spasms, which can be one of the symptoms of its deficiency.

5. Regulates Body Temperature

Iron is an important facilitator for regulating body temperature. An interesting fact is that it has the ability to regulate itself as per the absorption capacity of the body. Keeping the body temperature stable means that the enzymatic and metabolic functions can happen in their most optimal and efficient environment and temperatures.

6. Oxygen Carrier

One of the most important health benefits of iron is that it acts as a carrier of oxygen and thus participates in transferring oxygen from one cell to another. This is a vital function of iron, as oxygen is required by each and every organ system to perform routine functions. 

7. Alleviates Anemia

Iron is helpful in the treatment of a severe disorder called iron deficiency anemia, which results from a lack of it in the human body. This is where most of these health benefits come from, as a result of preventing this terrible disease that affects millions of people around the world. Anemia is the most common nutritional deficiency on the planet.

8. Fights Chronic Diseases

Iron also helps against chronic disorders like renal failure anemia and other chronic diseases of the intestinal and excretory system. These are not related to blood necessarily, like most other iron functions, but it is still a key part of many necessary processes throughout the body’s systems, not just the circulatory system.

9. Reduces Anemia in Women

Iron may also exhibit its health benefits in curing anemia that occurs in women during pregnancy or menstruation. New red blood cells must replace those that have been lost, so consuming significant amounts of it is necessary for women at those points in their lives.

10. Neurotransmitter Synthesis

It actively takes part in the synthesis of a number of essential neurotransmitters like dopamine, norepinephrine, and serotonin. These chemicals play a major role in different activities involving neurons and the human brain.

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