CLAIM:
The post claims that apricots, particularly dried apricots, can help support iron levels and are a useful food for people with anaemia. It suggests that their iron content, along with pairing them with vitamin C-rich foods, can aid iron absorption and contribute to healthy red blood cells, energy production, and oxygen transport. The post also states that apricots can be a valuable part of a healthy diet, although persistent iron deficiency may require medical evaluation.
FACT:
Mostly true. Dried apricots contain non-heme iron and can contribute to daily iron intake, while pairing them with vitamin C-rich foods may improve iron absorption. However, their iron content is modest, and apricots alone are unlikely to correct iron deficiency or anaemia, which may require medical evaluation and treatment of underlying causes.
Globally, anaemia remains a major public health problem. According to the World Health Organization (WHO), an estimated 40% of children aged 6–59 months, 37% of pregnant women, and 30% of women aged 15–49 years are affected by anaemia, with iron deficiency being one of its leading causes. Because of this, many people often look for dietary "hacks" and foods that may help maintain healthy iron levels.
A recent Instagram post by ‘Yelyzaveta Storozhuk’, who has over 1.25 lakh followers on the platform, has drawn attention for its claims about apricots and iron levels.
The post mentions that, "Apricots contain iron, which makes them a useful food for people with anaemia."
The caption of the post states that, "Apricots – a sweet way to support iron levels." It notes that dried apricots contain non-heme iron, "approximately 3–4 mg per half cup," and explains that iron is important for energy production, oxygen transport, and healthy red blood cells. The post further suggests pairing apricots with vitamin C-rich foods such as citrus fruits and berries to improve iron absorption.
At the same time, the caption acknowledges that persistently low iron levels may not be due to diet alone. It states that, "Sometimes the cause is not just diet. In rare cases, certain parasites, such as hookworms, can contribute to iron loss and affect the body." It also emphasises that, "In most people, iron deficiency is related to other factors – such as diet, menstruation, gastrointestinal conditions, or impaired absorption."
The post advises people to include iron-rich foods in their diet, combine them with vitamin C, and "If deficiency persists, consult a doctor for evaluation." It concludes that, "Apricots can be a useful part of a healthy diet, but real progress happens when the underlying cause of the deficiency is identified and addressed."
What research says?
Iron deficiency is the most common nutritional cause of anaemia, but blood loss, infections, impaired absorption, chronic diseases, and heavy menstruation can also contribute. While apricots do contain iron, evidence suggests they should be viewed as one component of a balanced diet rather than a standalone remedy for low iron levels.
Research has long established that the body's absorption of iron depends not only on the amount consumed but also on the form of iron and the composition of the meal. An earlier review on iron absorption noted that "food iron is absorbed by the intestinal mucosa from two separate pools of heme and nonheme iron." While heme iron from animal sources is readily absorbed, the absorption of non-heme iron, which is found in plant foods including dried apricots, "is greatly influenced by meal composition." The authors observed that "ascorbic acid is a powerful enhancer of nonheme iron absorption" and explained that it can counter the inhibitory effects of compounds such as tea and calcium. They also noted that "the enhancement of iron absorption from vegetable meals is directly proportional to the quantity of ascorbic acid present."
Subsequent research further clarified how vitamin C facilitates iron absorption. According to a study by Hallberg and colleagues, "the key role of ascorbic acid for the absorption of dietary nonheme iron is generally accepted." The researchers explained that vitamin C prevents the formation of insoluble iron compounds and promotes the conversion of ferric iron into ferrous iron, "which seems to be a requirement for the uptake of iron into the mucosal cells." These findings support the recommendation to pair plant-based sources of iron with vitamin C-rich foods such as citrus fruits and berries.
However, a more recent randomised clinical trial published in JAMA Network Open in 2020 found that additional vitamin C supplements may not be necessary for people already receiving iron tablets for iron deficiency anaemia. The study, which included 440 adults with newly diagnosed iron deficiency anaemia, compared oral iron supplements alone with iron supplements combined with vitamin C. After three months, the researchers found no significant differences between the two groups in haemoglobin recovery or iron stores. They concluded that, "Among patients with IDA, oral iron supplements alone were equivalent to oral iron supplements plus vitamin C in improving hemoglobin recovery and iron absorption." The findings suggest that on-demand vitamin C supplementation is not essential when treating iron deficiency anaemia with oral iron therapy.
As for apricots themselves, a 2022 review examining their nutritional composition and health-promoting properties described the fruit as a source of vitamins, minerals, and antioxidants with potential anti-inflammatory and antimicrobial activities. The authors noted that apricots are particularly rich in potassium, phosphorus, calcium, and magnesium, while containing "minor amounts of iron, sodium, and zinc." According to the review, raw apricots contain approximately 0.39 mg of iron per 100 g, whereas dried apricots contain around 2.66 mg per 100 g. The researchers concluded that apricots can contribute valuable nutrients to the diet, but their iron content is modest compared with many other iron-rich foods.
What experts say
Commenting on the claim, Ms Edwina Raj, Head of Services - Clinical Nutrition & Dietetics, Aster CMI Hospital, Bengaluru, said that dried apricots do contain iron and can contribute to daily iron intake, but they should not be viewed as a standalone remedy for iron deficiency or anaemia.
According to Ms Raj, a half-cup serving of dried apricots can provide roughly 2–4 mg of non-heme iron, depending on the variety and processing method. She explained that iron is essential for the production of haemoglobin, the protein in red blood cells that carries oxygen throughout the body. However, she noted that the iron found in apricots is non-heme iron, which is absorbed less efficiently than the heme iron present in animal foods.
"Eating dried apricots can contribute to daily iron intake and help support iron levels as part of a balanced diet," she said. "Pairing them with vitamin C-rich foods, such as oranges or berries, can improve iron absorption. However, dried apricots alone are unlikely to correct significant iron deficiency or anaemia, which may require medical evaluation and treatment."
Explaining the role of vitamin C, Ms Raj said that scientific evidence supports its ability to enhance the absorption of non-heme iron. According to her, vitamin C helps convert iron into a form that is easier for the body to absorb in the intestine.
"Studies have shown that consuming vitamin C-rich foods, such as oranges, lemons, berries, guava, or bell peppers, with iron-containing foods can significantly increase non-heme iron absorption," she said. "The effect varies depending on the composition of the meal, but vitamin C can increase iron absorption several-fold in some cases. This is particularly helpful for people who rely mainly on plant-based sources of iron."
At the same time, she cautioned that vitamin C cannot fully compensate for severe iron deficiency. "People with persistent low iron levels should seek medical advice to identify and treat the underlying cause," she added.
Ms Raj further noted that some of the best animal-based sources of iron include red meat, liver, poultry, fish, and shellfish, which contain highly absorbable heme iron. Among plant-based foods, she highlighted lentils, chickpeas, beans, soy products, spinach, amaranth leaves, pumpkin seeds, sesame seeds, and fortified cereals as good sources of iron.
"For people with low iron levels or iron deficiency anaemia, combining iron-rich foods with vitamin C-rich foods can improve absorption," she said. "For example, lentils can be eaten with lemon juice, spinach with tomatoes, or iron-fortified cereals with berries."
She also advised avoiding tea or coffee with meals, as these beverages can interfere with iron absorption. "Vegetarians should include a variety of iron-rich plant foods throughout the day, and persistent iron deficiency should always be evaluated by a healthcare professional to identify and treat the underlying cause," she said.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS
