Does Your Diet Include These 7 Iron-Rich Dry Fruits and Nuts? – Healthy Master

iron rich dry fruits and nuts high in iron

Know how can you cure iron deficiency with help of these 7 Iron Rich Dry Fruits and Nuts.

The Importance of Iron in the Body

In today's time, when life has become stressful, most of you hardly care about the nutrients that your body receives. During food cravings, you load up on unhealthy and frozen foods that have minimal nutrients. The deficiency of vital vitamins and minerals can, in the long run, lead to many life-threatening health problems. One such vital mineral is iron. The absence of iron-rich foods in your diet can lead to anemia, fatigue, shortness of breath and, in the worst scenario, organ failure.

6 functions of iron are:

1. It transports oxygen in your body.
2. It increases the body’s resistance to disease.
3. It prevents tiredness
4. It prevents and cures anemia
5. It boosts the immune system
6. It promotes healthy skin, nails and hair.

Therefore, it becomes important that your body has an adequate amount of iron. The easiest way to increase your intake of iron is to include iron-rich dry fruits and nuts in your diet. We have rounded up a list of the 7 best iron-rich dry fruits and nuts that must be a part of your diet routine.

Also Read: Vitamin D Rich Dry Fruits

List of 7 Iron Rich Dry Fruits and Nuts


Apricots are nutrient-packed dry fruits They not only contain vitamin A and B carotene, which are vital for eye health, but also iron. They are the perfect snack for every occasion and mood. You can either eat them raw or add them to smoothies, salads, and yogurt. Healthy Master is one of the top dry fruit brands in India where you get a premium quality of apricots.

2. Cashews

Cashews are another iron-rich nut that you can easily incorporate into your evening munching options. Moreover, they are packed with vitamins, minerals, fibre and healthy fats. So, whenever you’re hungry, pick up a handful of cashews and enjoy them as you go. Additionally, they are a great source of iron, calcium, folic acid, magnesium, zinc, vitamin E, omega-3, and essential fats. Grab a handful of cashew nuts during snack time and benefit from the iron present in the nuts. Besides eating them raw, you can add them to your salads and curries. Healthy Master is a one-stop centre for all your healthy snack needs.

3. Prunes

Another dried fruit with a high iron content is prunes. Prunes are a good source of fibre, potassium, and vitamin C. They help in lowering bad cholesterol levels and also aid with digestion. Prunes can be included in your diet in many forms. They can be consumed as a snack, added to baked goods or breakfast cereal, or blended into smoothies. You can buy a fine quality pack of prunes (250gm, 500gm, or 1 kg) from Healthy Master.

4. Almonds

Of all the nuts, almonds have the highest protein content. Due to the fact that soaked almonds are a nutrient powerhouse that is rich in iron, our grandmothers and mothers made us consume them every day. Approx. 28 grams of almonds have 1.05 mg of iron. They also include zinc, copper, and vitamins B1, B2, and E. They, however, are difficult to digest. To make them simpler to digest, try soaking them in water over night. Almonds come in many varieties like California almonds, Mamra almonds to name a few. You get every variety of almond at Healthy Master.

5. Pista

Pistachios are among the healthiest nuts since they are high in iron, potassium, gamma-tocopherol, and vitamin B6. Approx. 28grams of pista will give you 1.11 mg of iron. Pistachios have fewer than four calories each, so eating them will not increase your risk of overeating. They are also beneficial in improving haemoglobin.

6. Walnuts

Walnuts are a wonderful source of protein, fibre, and healthy fats. In addition to other advantages, like being high in iron, they are said to support heart health. Approx. 28grams of walnuts aka akhrot will give you 0.82 mg of iron. Due to their high concentration of omega-3, 6, and 9 fatty acids, walnuts are healthy for your health. If your doctor has recommended you raise your haemoglobin, make walnuts one of your go-to snacks. Walnuts should be a regular part of your diet because they are so nutrient-dense. To avoid losing the majority of their health benefits, eat them raw.

7. Dates

Dates are one of the iron-rich fruits that are high in iron and a fantastic source of antioxidants. Dates contain approximately 4.79 mg of your daily iron requirement per 100 grams. In addition to vitamins like thiamin, riboflavin, niacin, folate, vitamin A, and vitamin K, they contain minerals like calcium, iron, phosphorus, salt, potassium, magnesium, and zinc. Additionally, they are an excellent source of fibre. The optimal amount of dates to consume daily to treat iron deficiency is 100 grams. Order the premium quality dates from Healthy Master if you are suffering from an iron deficiency.


In addition to these iron-rich dry fruits and nuts, raisins are also rich in iron, but they have a high calorie content. Iron is a key mineral in your body. It becomes important to incorporate iron-rich foods into your diet to live a healthy and fit life. Healthy Master is your one-stop centre for all your dry fruits. Shop Now.

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