Iron is an essential mineral that plays a key role in how the body uses oxygen. This mineral is found in two forms: heme and non-heme. Heme iron is better absorbed than non-heme iron. A lack of iron causes anemia, which can be mild to severe. The most common symptoms of anemia include fatigue and shortness of breath.
Leafy green vegetables are one of the best sources of non-heme iron, as well as other nutrients that support healthy blood production. Here are five leafy greens high in iron:
Spinach (1 cup cooked) contains 4.7 milligrams (mg) of iron and has the highest amount among these greens. Other nutrients in spinach include vitamins A, C, K and folate (B9).
Swiss chard (1 cup cooked) contains 3.5 mg of iron and also has vitamin A, C and K plus magnesium, manganese, calcium and potassium.
Collard greens (1 cup cooked) contain 1 mg of iron but also have vitamin C and K plus magnesium, manganese and calcium.
A vegetarian diet can be very healthy and nutritious, but it may lack in certain nutrients. One of the most important nutrients that vegetarians should be aware of is iron. Iron is an important component of red blood cells, which transport oxygen throughout the body.
All green leafy vegetables are a good source of iron, but some are better than others. Here are five leafy greens that are high in iron:
Collard Greens
Spinach
Kale
Broccoli Rabe
Chard
Spinach and other leafy greens are an excellent source of iron, an essential mineral that helps transport oxygen to cells throughout the body. Iron is also important for the healthy formation of red blood cells.
Leafy green vegetables are rich in iron, but they don’t necessarily contain more than other foods. For example, if you eat a cup of cooked spinach, you’ll get only about 1 milligram of iron. That’s not much more than you’d get from one slice of white bread (about 1 milligram).
But here’s where it gets interesting: If you eat three cups of cooked spinach in one sitting, you’ll get about 3 milligrams of iron — significantly more than what’s in one slice of white bread. This is because a lot of leafy greens are low in calories but high in volume, so you end up getting quite a bit more iron by eating them instead of other foods.
In general, darker-colored leafy greens tend to be higher in iron than lighter-colored ones. So dark green varieties like kale and collard greens will have more than light green varieties like iceberg lettuce or romaine lettuce does
Green leafy vegetables are rich in iron. Some of the best sources of this mineral include spinach, kale and Swiss chard. Other good choices include bok choy, arugula, watercress and collard greens. To increase your daily intake of iron-rich foods, try adding some of these leafy greens to soups or salads.
The amount of iron in green leafy vegetables depends on several factors. One is the variety of the plant being grown. Another is how it is cooked — whether it was steamed or sautéed in oil versus boiled in water. Also important is how much cooking liquid remains after draining off excess water.
For example, a cup of boiled Swiss chard contains 0.8 milligrams (mg) of iron while one cup of raw Swiss chard has 0.6 mg. The difference is that boiling removes much of the water from the leaves, leaving less room for iron to be absorbed by our bodies when we eat them raw or cooked with little liquid left over after draining off excess water after boiling or sautageing them.
Leafy green vegetables are rich in iron.
While leafy green vegetables are high in iron, they also contain oxalates and phytates that can inhibit the absorption of the mineral. The best way to get the most out of your leafy greens is to cook them with a little bit of fat, such as olive oil or butter. This helps break down the oxalates and phytates for better absorption.
You should also try adding other foods that are good sources of iron to your meals, including dried beans and lentils, whole grains like brown rice and quinoa, nuts and seeds, poultry and lean meats like beef or lamb.
Green leafy vegetables are a great source of iron and other nutrients.
Vegetables like spinach, broccoli, collard greens, kale and Swiss chard contain high amounts of iron.
These foods are also rich sources of other vitamins and minerals such as vitamin C, vitamin A and potassium.
Some leafy green vegetables, such as spinach and beet greens, also contain oxalates. These substances can interfere with how much iron your body absorbs from food. However, cooking these vegetables may help reduce their levels of oxalates.
Green leafy vegetables are rich in iron and other nutrients.
Iron is an essential mineral that helps to transport oxygen from the lungs to the rest of the body. It’s also important for maintaining healthy blood, skin, muscle and nerve cells.
The best sources of iron are animal products such as red meat, poultry and fish. However, plant foods can also provide iron — albeit in a less absorbable form than heme-iron (found in animal products).
Green leafy vegetables are a good source of non-heme iron. The following table shows the amount of iron per serving:
Green leafy vegetables are a good source of iron, but they don’t contain as much iron as red meat and poultry.
The best sources of dietary iron are meats, poultry and fish. While green leafy vegetables can be part of a healthy diet, they don’t offer the same amount of iron as meat or poultry.
Iron is an essential mineral that helps your body transport oxygen throughout your body. You need iron to fight off infections, maintain strong bones and produce blood cells. Iron also works with other nutrients to help you grow and develop normally during childhood.
It’s important to include foods that are high in iron in your diet because many women don’t get enough from the foods they eat alone. Women often need more iron than men do because they lose blood every month during menstruation.
Pregnant women also need more iron than non-pregnant women because their bodies use more for fetal growth and development. Women who are breastfeeding also need more dietary iron than women who aren’t nursing infants — not only because they’re losing blood each month but also because breast milk contains less iron than pregnancy does.
Dark leafy greens, such as spinach and Swiss chard, are high in iron. If you’re looking to add more iron-rich foods to your diet, consider adding these leafy green vegetables to your grocery list.
Green Leafy Vegetables Rich in Iron
Dark leafy greens such as spinach and kale are good sources of iron. The following table lists some of the best green leafy vegetables for iron:
Vegetable Amount Per Serving (1 cup cooked) Percent DV* Iron Source
Spinach 80% 27% It has a high amount of both vitamin C and vitamin A, which help your body absorb iron from other foods.
Collard Greens 64% 18% This vegetable is a good source of vitamin A, which helps your body absorb iron from other foods.
Swiss Chard 50% 15%**
I’m going to answer your question in the form of a list:
spinach, kale, and Swiss chard are all excellent sources of iron.
lettuce, arugula, and collard greens are also good sources of iron.
beet greens are also a good source of iron.
If you’re anemic, it’s important to get enough iron — especially if you’re a woman. Women need more iron than men because they lose more of the mineral during menstruation.
Iron deficiency causes fatigue, weakness and shortness of breath. Iron supplements are often prescribed for people with low iron levels, but adding iron-rich foods to your diet can also help keep your body’s stores topped off.
The recommended daily intake for iron is 18 milligrams for women between 14 and 18 years old, 12 mg for women 19 to 50 years old, 8 mg for men 19 to 50 years old and 7 mg for men 51 years and older.
But all that doesn’t mean you should start eating huge amounts of leafy greens just yet. Most nutritionists agree that vegetarians get plenty of iron from their diets without overloading on green vegetables. And the truth is that you’d have to eat enormous amounts of iron-rich greens every day to meet your needs; a 1-cup serving of cooked spinach contains about 2 mg of iron, while a cup of cooked kale has about 1 mg — not much different from a glass of milk or other dairy product that many people already eat regularly