Overview

• Health organizations reiterate that iron is essential for oxygen transport and that deficiency can lead to anemia with fatigue and cognitive decline.
• Experts distinguish heme iron from animal foods, which absorbs more efficiently, from non-heme iron in plants that requires meal planning to optimize uptake.
• USDA- and Verywell-cited data highlight iron per half-cup: dried peaches about 3.3 mg, figs 1.5 mg, prunes 1.4 mg, blackberries 1.3 mg, and raisins or tart cherries about 0.5 mg.
• Vitamin C–rich foods improve non-heme iron absorption, while large amounts of calcium or certain polyphenols can inhibit it unless organic acids such as malic acid are present.
• Recommended intakes vary by group: about 15 mg for adolescents, up to 18 mg for adult women, 27 mg in pregnancy, and around 8 mg for men and older adults, with legumes and leafy greens also noted as meaningful contributors.