Vegetables and Fruits High in Iron Iron is an important mineral employed to transport oxygen to all our body part. A slight insufficiency of iron makes fatigue or weakness, and a chronic insufficiency can result to organ failure. Conversely, too much iron results to production of harmful free radicals, and intervenes with metabolism getting damage to organs like liver and heart. Iron which arrives from vegetables and fruits is good determined by the body, so overdose is uncommon and usually occurs when individuals take supplements. Below is a list of vegetables and fruits high in iron.

Sun-Dried Tomatoes Iron 100g 9 mg 51% DV Iron in 1 Cup 5 mg 27% DV Iron in 1 Piece 0.2 mg 1% DV Sun-dried tomatoes are ripe tomatoes that lose most of their water content after spending a majority of their drying time in the sun. These tomatoes are usually pre- treated with sulfur dioxide or salt before being placed in the sun in order to improve quality. Typically, tomatoes spend 4-10 days in the sun in order for the sun-drying process to be complete. Cherry types of tomatoes will lose 88 % of their initial (fresh) weight, while larger tomatoes can lose up to 93% during the process. As a result, it takes anywhere from 8 to 14 kilos of fresh tomatoes to make a single kilo of sun-dried tomatoes.

Dried Apricots Iron per 100g serving 6 mg 35% DV Iron in 1 Cup 7.5 mg 42% DV An apricot is a fruit or the tree that bears the fruit. Usually, an apricot tree is from the tree species Prunus armeniaca, but the species Prunus brigantina, Prunus mandshurica, Prunus mume, and Prunus sibirica are closely related, have similar fruit, and are also called apricots.

Spinach (Cooked) Iron per 100g serving 3.5 mg 20% DV Iron in 1 Cup 6.5 mg 36% DV Spinach is an edible flowering plant in the family of Amaranthaceae. It is native to central and southwestern Asia. It is an annual plant, which grows to a height of up to 30 cm. Spinach may survive over winter in temperate regions.

Dried Coconut (Unsweetened) Iron per 100g 3.3 mg 18% DV Iron in 1 Ounce 1 mg 5% DV The coconut palm, is a member of the family Arecaceae. It is the only accepted species in the genus Cocos. The term coconut can refer to the entire coconut palm, the seed, or the fruit, which, botanically, is a drupe, not a nut

Olives Iron per 100g 3.3 mg 18% DV Iron in 1 Large Olive 0.1 mg 1% DV The olive is a species of small tree in the family Oleaceae, native to the coastal areas of the eastern Mediterranean Basin as well as the Levant, northern Saudi Arabia, northern Iraq, and northern Iran at the south of the Caspian Sea

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