Prunes. Prunes are best known for their laxative effect. A few prunes a Day , especially soaked, rehydrated prunes, can keep us regular, and the elderly population favors them for this purpose. Prunes are essentially dried plums and are very rich in iron, with the highest amount of all the fruits. One cup of prunes may have 4–6 mg. of iron, and one cup of prune juice, the most common way prunes are used medicinally, contains nearly 10 mg. of iron. Prunes are also high in vitamin A, niacin, potassium, and phosphorus and have some calcium, magnesium, and copper as well.

Raisins. Dried seedless grapes, raisins are a common snack food or used in cereals, cookies, and puddings. They are fairly high in iron, with one cup of raisins containing nearly 6 mg. Raisins are also rich in potassium, calcium, magnesium, and phosphorus, and have traces of copper, zinc, and manganese. They have fair amounts of the B vitamins and are often helpful in providing quick energy.