Fruits are generally not the densest iron sources, but dried fruits (dried apricots, raisins, figs) can contain more iron than fresh fruit. Still, the best fruit strategy is not relying on fruit as the main iron source, but using vitamin C–rich fruit to enhance non-heme iron absorption. For example, pairing lentils or tahini-based meals with vitamin C–rich fruit can improve uptake. Core iron sources remain legumes, meat/fish, seeds, and fortified grains.