Iron is a mineral that is an essential component of hemoglobin, the protein in red blood cells that helps to transport oxygen from the lungs to other parts of the body. Iron is also an important component of myoglobin, which plays a role in muscle function.
Iron deficiency is the most common nutrient deficiency in the world. It can cause anemia and fatigue and affect many aspects of health including cognitive function, pregnancy outcomes and immune function. Although iron intake recommendations are similar for men and women, women tend to be at greater risk for iron deficiency due to blood loss during menstruation.
Leafy green vegetables like spinach and kale are good sources of iron because they contain non-heme iron — which does not come from animal products — but rather from plants. While heme iron is better absorbed by our bodies than non-heme iron, we can still absorb some non-heme iron from our diets. In fact, leafy green vegetables are some of the best sources of non-heme iron out there!
Which Leafy Vegetables Are High In Iron?
Vegetables are a great source of iron.
Here are some of the best leafy vegetables high in iron:
Spinach. One cup of raw spinach contains 2.27 milligrams of iron, or about 12 percent of the DV for women and men 11 to 49 years old. For pregnant women, this amount increases to 28 percent of the DV. This leafy green also contains vitamins A, C, E and K as well as magnesium and potassium.
Collard greens. A one-cup serving of raw collard greens has 2.04 milligrams of iron — 12 percent of the DV for women and men 11 to 49 years old, 24 percent for pregnant women. Collard greens are also rich in vitamins A and C, potassium and calcium.
Dandelion greens. One cup of raw dandelion greens provides 1.43 milligrams of iron — 9 percent of the DV for women and men 11 to 49 years old, 18 percent for pregnant women. This leafy green is also rich in vitamin A (beta carotene) and vitamin K as well as folate (folic acid).
Leafy vegetables high in iron:
Spinach, kale, and other leafy greens are good sources of iron. Other leafy green vegetables that are high in iron include Swiss chard, mustard greens, collards, beet greens, and turnip greens.
Leafy green vegetables can be eaten raw or cooked. They can be added to salads or casseroles for a healthy boost of vitamins and minerals.
Leafy greens are high in iron, but not all leafy greens are created equal. Some of these leafy greens are packed with iron, while others are only modest sources.
The highest-iron leafy green vegetables include:
Kale (1 cup raw) — 3.5 milligrams
Swiss chard (1 cup raw) — 3 milligrams
Turnip greens (1 cup cooked) — 2.9 milligrams
Collard greens (1 cup cooked) — 2.4 milligrams
Spinach (1 cup raw) — 2.2 milligrams
Iron is an essential mineral that plays a role in the formation of hemoglobin, which carries oxygen to the body’s tissues. A lack of iron can lead to iron-deficiency anemia, which causes fatigue and weakness.
Vegetables are an excellent source of iron and other nutrients. The following types of vegetables have a high amount of iron:
Leafy green vegetables (such as spinach or broccoli)
Dark, leafy greens (such as kale)
Root vegetables (such as beets)
Leafy vegetables are a great source of iron. For example, one cup of cooked spinach has about 3.4 milligrams of iron, more than most other vegetables. Other leafy greens that are high in iron include kale, Swiss chard and collard greens.
Leafy greens can be eaten raw or cooked, so try adding them to sandwiches and wraps or sautéing them with garlic for an easy side dish. If you don’t like the taste of some leafy greens — spinach is often cited as being an acquired taste — you can blend them into smoothies or add them to soups and stews when they’re still young and tender.
Other foods that are high in iron include dried fruits such as apricots, prunes and dates; nuts such as almonds and cashews; legumes such as lentils; beans such as kidney beans; seeds such as sunflower seeds; raisins; soy products such as tofu; whole grains such as brown rice, millet and quinoa; fish such as salmon, tuna, sardines and oysters; meat such as beef liver or lamb’s liver
One of the most common questions I get is, “What leafy greens are high in iron?”
The answer is, all leafy greens are high in iron. It’s just that some leafy greens have more than others.
Here’s a list of some of the best leafy green vegetables for increasing your iron levels:
1. Spinach – A cup of fresh spinach has 6 milligrams of iron and is also a good source of vitamins A and C. Try adding chopped spinach to salads, sandwiches and smoothies.
2. Swiss chard – One cup of cooked Swiss chard has 3 milligrams of iron and several other vitamins and minerals such as folate and calcium. Add Swiss chard to soups or casseroles for extra flavor and nutrition!
Leafy greens are some of the most nutritious vegetables you can eat. They’re also low in calories and high in fiber, which means they’ll fill you up without adding to your waistline.
Iron is an essential mineral that helps maintain healthy red blood cells, which deliver oxygen throughout the body. If you aren’t consuming enough iron through diet, your body will absorb what it needs from your stored reserves. This can lead to anemia and other health problems.
The following leafy greens are high in iron:
Spinach — 1 cup cooked spinach contains 2.5 milligrams (mg) of iron. That’s nearly one-third of the recommended daily intake for men and women over age 19 (8 mg). This leafy green is also high in vitamin A and folic acid, both of which support good health.
Swiss chard — 1 cup cooked Swiss chard contains 2 mg of iron. It’s also packed with vitamins A and C, plus potassium and magnesium as well as other nutrients that help keep your heart healthy.
Collard greens — 1 cup cooked collard greens contains 2 mg of iron, along with vitamin K and calcium to support strong bones and teeth.”
For a list of the best leafy greens for iron, we turned to registered dietitian Andy Bellatti. He recommends eating more leafy greens like kale, spinach and Swiss chard, which are all high in iron (you can’t go wrong with a salad).
“Leafy greens are great because they’re packed with lots of vitamins and minerals,” Bellatti told INSIDER. “In particular, they have a lot of iron.”
So how do you make sure you’re getting enough? Here are seven foods that help boost your intake:
Swiss chard: 1 cup = 6.1 milligrams
Collard greens: 1 cup = 4.7 milligrams
Spinach (cooked): 1 cup = 3.7 milligrams
It’s important to get enough iron in your diet because it helps keep you feeling energetic and helps your body make red blood cells. The body doesn’t store iron, so it needs a continuous supply of this mineral.
Here are some of the best foods for getting your daily dose of iron:
Beans and other legumes
Lentils, black beans, kidney beans, chickpeas (garbanzo beans) and other legumes are good sources of iron. One cup of cooked lentils contains about 18 percent of the daily value for iron. You can also get 2 milligrams of iron from 1/2 cup of cooked black beans or kidney beans.
Vegetables
Leafy green vegetables such as spinach and Swiss chard contain lots of iron. One cup of raw spinach has 3 milligrams of dietary fiber and 4 milligrams of iron — 40 percent of the recommended dietary allowance (RDA). Cooked Swiss chard has slightly less iron than raw spinach — 2 milligrams per cup — but it also contains more vitamin A (2,900 international units) than raw spinach does (1,300 international units).
Iron is an essential mineral that helps the body make red blood cells. Iron deficiency is the most common nutritional deficiency in the world. Iron deficiency anemia affects more than 40 percent of pregnant women worldwide, according to the World Health Organization.
The recommended daily intake (RDI) of iron for adults is 8 mg per day for men and 18 mg per day for women who are not pregnant or breastfeeding. Vegetarians and vegans may need to supplement their diets with iron, as meat and poultry are the primary sources of dietary iron in Western diets.
Vegan sources of iron include legumes, lentils, tofu, pumpkin seeds and cooked dried beans. Vitamin C-rich foods can help enhance absorption of non-heme iron from plant sources by up to six times, according to a study published in the Journal of Nutrition.