Overview
If you are on a restricted diet while trying to conceive, then one mineral that you should pay special attention to is iron. While most people tend to take care of their levels of folate and calcium, they forget about the importance of iron, as it directly influences such processes as ovulation, development of the uterine lining, and even affects the condition of the sperm. Iron-rich fruits, such as dried apricots, mulberries, raisins, and figs, can be easily integrated into your everyday diet. In this article, we will discuss the importance of iron for your fertility as a man and woman, necessary levels of iron at various stages of life, fruits high in iron that are worth adding to your diet, and ways of iron absorption.
Table of Contents
Why Is Iron Important for Fertility?
Iron is an essential ingredient in the production of haemoglobin, the protein inside red blood cells that carries oxygen to every organ in your body, including the reproductive organs. A shortage of iron in your body causes insufficient production of healthy red blood cells. This is called iron deficiency anaemia. Over time, it can interfere with how your reproductive system functions.
The Role of Iron in Female Fertility
Iron plays a role in regulating ovulation, which is when a mature egg is released from the ovary each month. Without enough iron, ovulation may be erratic or absent altogether.
According to a 2006 study published in Obstetrics & Gynaecology by Chavarro et al., women who supplemented with iron had a much lower risk of ovulatory infertility (difficulty conceiving because ovulation does not occur) compared to women who did not.
Iron also supports the endometrium (the inner lining of the uterus), which thickens each month to receive a fertilised egg. A well-nourished uterine lining improves the chances of successful implantation, when a fertilised egg attaches itself to the uterine wall, and pregnancy begins.
The Role of Iron in Male Fertility
Iron supports male reproductive health too. It protects sperm cells from oxidative stress - a type of cellular damage caused by unstable molecules called free radicals. This protection helps maintain healthy sperm count, shape, and motility (the ability of sperm to move). All three are needed for fertilisation to occur.
Can Iron Improve Your Chances of Conception?
Iron alone does not guarantee conception. But keeping your levels within a healthy range creates better conditions for your body to conceive. A balanced fertility diet for women and men should include iron alongside other nutrients like folate, zinc, and vitamin D.
How Much Iron Do You Need Daily?
Your daily iron requirement depends on your age, sex, and whether you are pregnant. Here is what the Indian Council of Medical Research (ICMR) recommends in its 2020 dietary guidelines.
Recommended Daily Iron Intake for Men
Adult men between the ages of 18 and 59 need 17mg of iron per day, as per ICMR guidelines.
Recommended Daily Iron Intake for Women
Non-pregnant women in the same age group need approximately 21mg of iron per day. Women have higher iron needs than men because iron is lost during menstruation each month.
Iron Needs During Pregnancy
During pregnancy, iron requirements rise significantly. The ICMR recommends 35mg per day for pregnant women. Your body is now supplying oxygen and nutrients to both you and your growing baby, which places much greater demand on your iron stores.
Best Iron-Rich Fruits for Fertility
Fruits contain non-haeme iron, a form of iron found in plant foods. The body absorbs it less efficiently than the iron in meat, but pairing these fruits with vitamin C improves absorption considerably. Here is a look at the best iron-rich fruits for pregnancy and fertility, with iron content sourced from the USDA FoodData Central database.
| Fruit | Iron per 100g | Best Pairing |
| Dried apricots | 2.7mg | Lemon juice or orange |
| Dried figs | 2.0mg | Strawberries |
| Mulberries | 1.85mg | Self-sufficient (contains vitamin C) |
| Raisins | 1.88mg | Guava or amla |
| Dates | ~1 mg | Lemon water |
| Prunes | 0.93mg | Citrus fruit |
| Blackberries | 0.62mg | Strawberries |
| Strawberries | 0.41mg | Good paired with any iron-rich food |
| Pomegranate | 0.3mg | Lemon juice |
| Watermelon | 0.24mg | Best for overall hydration |
Mulberries: Mulberries are one of the few fruits high in iron that also contain vitamin C naturally. This means your body can absorb their iron more readily. They can be eaten fresh or dried. Dried mulberries are easy to add to cereals or smoothies.
Dried Apricots: Dried apricots have the highest iron concentration among commonly available fruits. A small handful (about 30g) delivers a meaningful amount of iron. They also contain beta-carotene, which the body converts to vitamin A.
Raisins: Raisins provide a useful amount of iron and are already a part of many Indian households. Add them to porridge, curd, or a handful as a snack. They also contain boron, a mineral that helps support hormonal balance.
Prunes: Prunes (dried plums) contain iron alongside copper and vitamin C, both of which help your body use iron more efficiently. They are also known to support digestion, which tends to slow during pregnancy.
Dates: Dates are a staple in Indian diets and a practical food to increase iron naturally. They also provide natural sugars and potassium. If fatigue from low iron is affecting you, dates can offer quick, sustained energy.
Figs: Dried figs provide roughly 2mg of iron per 100g, making them one of the better fruit sources. They also contain calcium, which is particularly useful during pregnancy. Fresh figs have lower iron content than dried ones.
Watermelon: Watermelon's iron content is low, but it contains lycopene, which is a plant compound that acts as an antioxidant and supports overall cellular health. Its high water content helps with hydration, which matters for blood volume during pregnancy.
Pomegranate: Pomegranate is a good source of folate, a B vitamin essential for preventing neural tube defects in early pregnancy. It also contains antioxidants that support overall reproductive health.
Strawberries: Strawberries are not high in iron themselves, but one cup provides about 89mg of vitamin C, making them an excellent companion to other iron-rich foods. Eating strawberries alongside raisins or dried apricots can meaningfully improve how much iron your body absorbs.
Blackberries: Blackberries contain both iron and folate. They pair well with other iron-rich fruits and can be added to smoothies, salads, or taken as a snack.
How to Improve Iron Absorption Naturally
The body finds it difficult to absorb iron that is present in fruits and vegetables, as compared to the iron available in meat and other animal products. Just a few changes can help a lot.
The following are some practical foods to increase iron naturally and absorb it in a better way:
- Combine iron rich fruits with vitamin C: Adding a few drops of lemon juice, consuming amla juice, or having strawberries along with dried apricots would help improve the absorption of iron, as vitamin C makes the iron more readily absorbed by the body.
- Do not consume tea and coffee with your meal: Tannin, which occurs naturally in tea and coffee, decreases the absorption of iron. One must avoid consuming such drinks for at least one hour after their meal.
- Use cast iron utensils while cooking: Cooking in cast iron utensils helps to absorb some amount of iron from the vessels and gets mixed with the food.
- Separate consumption of calcium and iron: Calcium may interfere with the absorption of iron in the body. It should be avoided during meals that include iron rich foods.
Can Iron Deficiency Affect Fertility?
Yes. Low iron levels can directly affect your ability to conceive.
In women, iron deficiency and fertility are closely linked through ovulation. According to the Chavarro et al. study (2006) published in Obstetrics & Gynaecology, iron deficiency is associated with a higher risk of ovulatory dysfunction, a condition where ovulation either does not happen or becomes irregular, making it harder to conceive.
In men, iron deficiency can reduce sperm quality over time, though it is less commonly identified as a cause of male infertility.
During pregnancy, iron deficiency anaemia is linked to a higher risk of preterm birth and low birth weight, according to WHO data.
If you think your iron may be low, a simple blood test, called a complete blood count (CBC) or serum ferritin test (a measure of iron stored in your body), will give you a clear picture. Your doctor can advise whether dietary changes alone are enough or whether supplementation is needed.
Tips to Include More Iron-Rich Fruits in Your Daily Diet
It is more effective to make minor and regular changes than major overhauls. Here are some ideas for incorporating iron-rich fruits for pregnancy and conception in your life:
- Include a small handful of raisins or dried apricots in your oats or upma in the morning.
- Make a smoothie by blending mulberries or blackberries and adding lemon juice to it.
- Carry dates or dried figs for snacking rather than biscuits.
- Include pomegranate seeds or strawberries in your curd or raita.
- Include prunes in dal or any hot cereal preparation.
Conclusion
Iron plays a role in many of the basic body processes necessary for conception, such as ovulation, a healthy uterine lining, and good sperm quality. Having iron-rich fruits on your daily menu is one of those simple steps to take when thinking about conceiving a baby. Such fruits should be consumed as part of a wider fertility diet rather than a quick way out. If you feel tired all the time or have had trouble conceiving in the past, it is time to have your iron tested. Having a blood test will give you a clear picture of where you stand.