A cup of sliced kiwi contains 0.56 milligrams of iron. This amount supplies 7 percent of the U.S. Department of Agriculture's recommended daily allowance of iron for a healthy adult man, and 3 percent of the RDA of iron for an adult woman. Iron plays a vital role in the synthesis of red blood cells, energy metabolism and neurological development. You can maximize the amount of iron your body absorbs from kiwi by eating the fruit with foods that promote iron uptake and avoiding iron-inhibiting foods in meals that include kiwi.
The iron contained in kiwi -- and in all other plant-based foods, including whole grains, tofu, nuts, seeds, beans and dark-green, leafy vegetables -- is nonheme iron. Nonheme iron is not as readily absorbed by the body as heme iron, the type of iron found in animal foods like red meat, fish, shellfish and poultry. Registered dietitian Reed Mangels recommends that strict vegans who do not consume any form of animal product and who have no source of heme iron in their diet should consume much more iron from fruits and vegetables like kiwi than the 8 milligrams for men and 18 milligrams for women recommended by the USDA. According to Mangels, vegan men and postmenopausal women should consume 14 milligrams of nonheme iron daily, while premenopausal women should consume 33 milligrams each day.
Foods that Increase Iron Absorption
The nonheme iron in kiwi will be more easily absorbed if the fruit is eaten at the same time as a rich source of vitamin C. A 2004 study published in the "American Journal of Clinical Nutrition" reported that including 63 milligrams of vitamin C in a meal rich in nonheme iron resulted in a three-fold increase in overall iron absorption. Try mixing chunks of peeled, fresh kiwi into a fruit salad containing high-vitamin C fruit like oranges, peaches or pineapple.
The amount of iron your body will absorb from kiwi is also enhanced by eating poultry, pork or red meat. Beef causes the biggest increase in absorption. A study published in "The Journal of Nutrition" in 2006 found that beef was 80 percent more effective than chicken at increasing nonheme iron absorption. You can combine kiwi and beef in a single meal by serving sliced kiwi as a healthy dessert following a beef dish or topping grilled steak with a fruit salsa featuring kiwi.
Foods that Inhibit Iron Absorption
The amount of nonheme iron your body absorbs from kiwi will be significantly decreased if you eat the fruit at the same time as you consume a food that has a high concentration of polyphenolic compounds. These foods include coffee, cocoa, apples, black tea, walnuts, spices, some herbal teas, raspberries and blueberries. The Iron Disorders Institute reports that coffee can decrease iron absorption by 60 percent and that certain types of Swedish cocoa can inhibit 90 percent of the iron consumed at the same meal. Other foods that inhibit iron absorption include eggs, high-calcium dairy products, leafy greens, beans, grains and foods containing oxalate compounds, such as beets, rhubarb, basil and parsley. Get the most iron out of kiwi by eating these foods two hours before or after consuming the fruit.
Iron Deficiency Anemia
If your diet does not regularly include enough iron-rich foods like kiwi, you may develop iron deficiency anemia. This condition occurs when your body does not have enough iron to produce the oxygen-carrying hemoglobin required by red blood cells. Iron deficiency anemia is characterized by fatigue, difficulty concentrating, an increased risk of illness and weakness. In young children, it can cause delayed brain development. The people most likely to develop iron deficiency anemia are pregnant women, adolescent girls and women who suffer from heavy menstrual cycles. If you suspect that you may have iron deficiency anemia, incorporate plenty of high-iron foods like kiwi into your diet and speak to your doctor as soon as possible.