9 Iron Rich Fruits and Vegetables to Power Your Healthy Diet
Suvangi sanjeevani pradhan | Dec 23, 2025, 18:05 IST
best iron rich fruits and vegetables for boosting your energy
Image credit : freepik
Iron is a vital mineral that helps the body produce hemoglobin and the protein in red blood cells that carries oxygen. While meat is often cited as a top source, many fruits and vegetables also provide meaningful amounts of iron especially important for vegetarians and those looking to diversify their nutrient intake. Here are nine iron rich foods that stand out as some of the best natural sources of iron.
1. Spinach or flat leaf
spinach is rich in iron and vitamin c
Image credit : freepik
Spinach tops the list among the leafy greens. One cooked cup provides a significant portion of daily iron needs, along with vitamin C. Cooking spinach reduces oxalates, making its iron easier for the body to get absorbed.
2. Lentils or pulses
lentils or pulses are the iron powerhouses
Image credit : freepik
Technically a legume but commonly grouped with vegetables, lentils are known as the iron powerhouses. A cup of cooked lentils delivers substantial iron, plus protein and fiber, making them a staple food in many cuisines worldwide.
3. Leaf beet
The colorful leafy green is rich in iron and magnesium. Leaf beet is versatile and works well sautéed, added to soups, or mixed into grain bowls for an iron boost.
4. Beetroots
beetroots promote the healthy blood flow in our body
Image credit : freepik
Beets support iron intake also promoting healthy blood flow. They contain iron along with antioxidants and nitrates that support your cardiovascular health.
5. Dried Apricots or Khamani
dried apricots are a standout source of iron
Image credit : freepik
dried apricots are a standout source of iron. Their concentrated nutrient content makes them a convenient snack or a flavorful addition to salads.
6. Pomegranate
pomegranates enhance iron absorption in our body
Image credit : freepik
Pomegranates provide iron along with vitamin C, which enhances iron absorption in our body. Their seeds can be eaten fresh or sprinkled in our meals for both nutrition and color.
7. Broccolini
broccolini delivers both iron and vitamin c
Image credit : freepik
Broccolini delivers iron alongside vitamin C, a combination that improves iron uptake in the body. It also provides calcium and fiber, making it a good vegetable choice.
8. Leaf cabbage
cabbage has earned its “superfood” reputation for good reason. Along with iron, it contains vitamins C and K. Light cooking helps increase iron availability while preserving the nutrients.
9. Raisins or dried grapes
raisins contain a notable amount of iron
Image credit : freepik
Raisins may be small, but they contain a notable amount of iron. Easy to store and eat, they are the simplest way to supplement iron intake through snacks or baked goods.
Incorporating a variety of iron-rich fruits and vegetables into daily meals can help support energy levels and improve your overall health. Pairing these foods with vitamin C rich items like citrus fruits or tomatoes can further improve iron absorption, making plant-based iron a powerful part of your balanced diet.
Discover expert advice and the latest updates in Skin Care, Hair Care, Wellness, Dermatology, and more at Stay Young guide to lasting beauty and holistic health!
Frequently Asked Questions (FAQ's)
- what drink is very high on iron
apple juice, beet juice, orange juice, apricot nectars contain very high amount of iron - is amla iron rich
yes, amla contains a rich amount of vitamin c and iron - which dal is high in iron
masoor dal or red lentils provides significant iron per serving - what are the signs of less iron
extreme tiredness, pale skin, cold hand and feet, chest pain are some symptoms of low iron