Iron is an essential mineral used to transport oxygen to all parts of our body. A slight deficiency of iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure.
Conversely, too much iron leads to the production of harmful free radicals and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables is well regulated by the body so overdose is rare and usually only occurs when people take supplements.
Contrary to popular belief, fruits and vegetables can be a good source of iron. In addition, vitamin C is abundant in fruits and vegetables, and helps increase the absorption of iron into the body.
Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. The current daily value (%DV) for iron is 18 milligrams (mg).
Below is a list of fruits and vegetables high in iron, for more, see the extended list of iron rich fruits and vegetables, and the top 10 vegetarian foods highest in iron.