Figs, dates, apples, watermelon and strawberries contain iron. Dried fruits, such as raisins, prunes and apricots, are also good sources of iron. Although iron is available from plant-based foods, the human body only absorbs between 2 and 10 percent of the iron in plant sources.
There are two forms of iron: heme and nonheme. Animal tissues contain heme iron, which is absorbed more readily by the body. Plant foods contain nonheme iron. To increase the absorption of nonheme iron, pair fruit with foods like beef, chicken and shrimp. Vitamin C also improves iron absorption. Foods rich in vitamin C include peppers, broccoli, citrus fruits, tomatoes and leafy greens.