Vegetables high in iron can help you meet your daily iron needs. Iron is a mineral that the body needs to make red blood cells. These cells carry oxygen throughout the body, which is essential for energy metabolism and overall health.
Iron deficiency is one of the most common nutrient deficiencies in the world, according to Harvard Medical School. Iron deficiency anemia occurs when you don’t have enough iron in your blood. Symptoms include fatigue, dizziness and pale skin.
Vegetables high in iron are excellent sources of this mineral and can help prevent anemia or supplement low levels of iron in your diet.
Here’s a list of the top 15 vegetables high in iron:
1) Spinach
2) Swiss chard
3) Beet greens
4) Beetroot (raw)
5) Turnip greens (boiled)
Iron is a mineral that helps your body carry oxygen throughout your body. It’s found in many foods, including meat, fish and poultry, but it’s also available in plant-based foods. This article explains which vegetables have iron, how much they have and how to incorporate them into your diet.
Vegetables high in iron
Fruits and vegetables that is high in iron are:
Beetroot (raw) – 1 cup (85g) contains 2mg of iron
Spinach (cooked) – 1 cup (100g) contains 3mg of iron
Kale (cooked) – 1 cup (100g) contains 2mg of iron
Swiss chard (cooked) – 1 cup (100g) contains 2mg of iron
Vegetables that are high in iron include:
Beetroot – this vegetable is a great source of iron, as well as being rich in folic acid. One medium beetroot contains 10% of your recommended daily allowance (RDA) of iron.
Spinach – this leafy green vegetable is another great source of iron. One cup of cooked spinach contains over 6% of your RDA, making it one of the best vegetables for iron.
Broccoli – broccoli is not only high in calcium and vitamin C, but also iron too! One cup of broccoli contains 6% of your RDA iron.
Tomatoes – tomatoes are rich in vitamins A and C, but they also contain high levels of iron too! One medium tomato contains 2% of your RDA.
Peas – peas are not only low in calories, but they are also rich in protein, fibre and vitamins A, B and C! One cup of peas contains 2% of your RDA for iron.
Iron is an essential mineral that plays a key role in the formation of red blood cells and the transportation of oxygen throughout the body. Vegetables are an excellent source of iron, but some vegetables are better than others.
Vegetables high in iron include:
Beets: The leaves of beets contain more iron than the root, so it’s best to eat both if possible. Eating beets can help lower blood sugar levels as well as reduce cholesterol levels and risk of heart disease. A cup of cooked beets contains 2 milligrams of iron and 108 calories.
Dark green leafy vegetables: These vegetables such as spinach, kale and broccoli are good sources of iron because they contain high amounts of vitamin C, which helps your body absorb more iron from other foods when eaten together with them. One cup cooked spinach contains 1 milligram of iron and only 36 calories.
Dried beans: Beans are another great source of iron because they are very high in fiber which helps increase your body’s ability to absorb nutrients from other foods. They also contain phytates which bind to minerals such as calcium, zinc and magnesium so you don’t absorb them properly unless you cook them first before eating them! A half-cup serving of cooked black beans
Vegetables, fruits and grains are the best sources of iron. Iron is an essential mineral that helps to form red blood cells. It also helps to transport oxygen throughout the body.
Vegetables that are high in iron include:
Asparagus
Beans and lentils
Broccoli
Brussels sprouts
Spinach
Vegetables are great sources of iron and you can get this mineral from a variety of sources.
The best way to get enough iron is to eat a variety of different foods throughout the day. The following foods are high in iron:
Dried fruits such as apricots, prunes and raisins
Leafy green vegetables such as spinach, kale and broccoli
Beans and legumes (e.g. chickpeas)
Nuts and seeds (e.g. almonds, pumpkin seeds)
Fruits and vegetables that are high in iron include:
Beet greens
Collard greens
Mustard greens
Swiss chard
Lettuce (romaine and leaf)
Turnip greens
Spinach
Vegetables are a good source of iron. Vegetables that are high in iron include legumes, leafy greens, root vegetables, and cruciferous vegetables.
Iron is an essential mineral that helps to transport oxygen throughout the body. It is found in two forms: heme iron from animal sources and non-heme iron from plant sources. Heme iron is better absorbed than non-heme iron; however, both forms are needed to prevent anemia.
Vegetables provide a wide variety of vitamins and minerals necessary for healthful living. Vegetables that are high in fiber can help provide a feeling of fullness without adding calories or fat to your diet. Vegan diets may benefit from eating foods high in iron because they lack animal products that contain this nutrient.
Vegetables high in iron include:
Beetroot (25.9mg per 100g)
Spinach (6.7mg per 100g)
Swiss chard (5.6mg per 100g)
Amaranth leaves (4.8mg per 100g)
Dandelion greens (4.3mg per 100g)
Parsley (3.8mg per 100g)
Broccoli (2.0mg per 100g)
Vegetables contain a lot of iron, but because they have a lower bioavailability, they can’t compete with meat and especially seafood.
Vegetables high in iron:
1) Spinach – one cup of cooked spinach has 3.5 milligrams of iron. It is considered to be one of the best sources of iron.
2) Swiss chard – one cup cooked has 2 milligrams of iron.
3) Beet greens – one cup cooked has 1.8 milligrams of iron.
4) Beetroot – one medium beetroot contains 1 milligram of iron.
5) Broccoli – one cup cooked broccoli contains 0.9 milligrams of iron.
6) Asparagus – one cup cooked asparagus has 0.8 milligrams of iron, which makes it a good source of this mineral for vegetarians who don’t eat red meat or poultry (which are good sources of easily absorbed nonheme iron).
Iron is an essential mineral that is needed for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to tissues and organs. Iron deficiency can cause fatigue, dizziness and shortness of breath. Vegetables are an excellent source of iron, providing about 20 percent of the daily value per serving (1 cup).
Vegetables high in iron include:
Beets: 3 oz. (85 g) cooked beets provide 1.85 mg of iron
Collard greens: 1 cup cooked collard greens provides 1.09 mg of iron
Spinach: 1 cup cooked spinach provides 0.93 mg of iron
Swiss chard: 1 cup cooked Swiss chard provides 0.93 mg of iron