List Of Vegetable High In Iron

Vegetables aren’t usually the first thing that comes to mind when steaming, sautéing, frying and baking your way around the kitchen. However, many of us may be surprised to find out that a host of different root vegetables are actually high in iron . Research shows us just how effective it can be using certain kinds of food to support our bodies with the building blocks for life we need – effectively growing stronger from the inside out.

Root Vegetables High In Iron

Which vegetables are high in iron? Vegetables with the highest levels of iron include collard greens, Swiss chard, spinach, broccoli, and lentils. You can add these to your diet to increase your daily intake of this essential nutrient. Iron is an essential mineral that helps your body produce red blood cells. These cells carry oxygen from your lungs to the rest of your body and transport carbon dioxide from the tissues back to the lungs so that you can breathe it out. Iron also plays a role in energy metabolism, brain function, and immune system health. Your body does not produce iron; you get it from food sources rich in heme (an iron complex). The most common type of heme source is animal protein, but you can also get heme from plants like legumes (peas and beans), nuts, seeds, and grains. Non-heme iron is found in plant-based foods such as fruits and vegetables; however, only 2 percent of non-heme iron is absorbed by the body compared to 20 percent or more for heme iron sources like meat products.[1] Root vegetables are among the best sources of iron. Some of the most common root vegetables, such as potatoes and carrots, are also rich in vitamin C, which helps your body absorb iron. Other sources of iron include beans, lentils and dark leafy greens such as spinach and kale. The following table contains a list of the best-known root vegetables high in iron: Vegetable Serving Size(g)% Daily ValueIron (mg)Carbohydrates (g)Protein (g)Fiber (g)**Glycemic Index Beets 1/2 cup sliced raw beets4%1.91.91 Root vegetables are high in iron, so this is a great way to increase your intake. You can eat root vegetables raw or cooked, although cooking does reduce the iron content slightly. Here are some of the best root vegetable sources of iron: Beetroot [beet] Carrots [carrot] Kale [cabbage] Spinach [leafy greens] High-Iron Vegetables The following are the top high-iron vegetables: Spinach: 1 cup cooked spinach has 4.4 mg of iron. Beets: 1 cup cooked beets has 3.9 mg of iron. Swiss chard: 1 cup cooked Swiss chard has 3.5 mg of iron. Collard greens: 1 cup cooked collard greens has 3.1 mg of iron. Turnip greens: 1 cup cooked turnip greens has 2.8 mg of iron. Quinoa (cooked): 1 cup cooked quinoa has 2.6 mg of iron (30% DV). Here Are The Top 10 Vegetables High In Iron:

1. Spinach – 1 cup = 3.6 mg
2. Swiss chard – 1 cup = 3.4 mg
3. Beet greens – 1 cup = 2.8 mg
4. Turnip greens – 1 cup = 1.7 mg
5. Collard greens – 1 cup = 1.5 mg
6. Kale – 1 cup = 1.2 mg
7. Mustard greens – 1 cup = 0.9 mg
8. Broccoli rabe – 1 cup = 0.7 mg
9. Dandelion greens – 1 cup = 0.4 mg

10 Broccoli florets (cooked) – 1/2 cup (40 g) = 0.3 mg

what vegetables are full of iron

Fruits rich in iron Iron-rich vegetables and fruits are important sources of this essential mineral. The amount of iron in a food is measured in milligrams (mg) per 100 grams (g). Here are some foods high in iron: Vegetables high in iron for anemia Vegetables are an important source of iron, and many vegetables also contain other minerals and vitamins, such as vitamin C. The following vegetables are rich sources of iron: Beetroot (raw) – 6.5 mg per 100 g Broccoli – 2 mg per 100 g Brussels sprouts – 2.2 mg per 100 g Cabbage – 1.4 mg per 100 g Carrot – 1.7 mg per 100 g Kale – 4 mg per 100 g Vegetables are an excellent source of iron, and they can be especially useful for people who have anemia. When it comes to iron-rich foods, vegetables are a great choice because they contain nonheme iron. Nonheme iron is found in plant foods and is not as well absorbed by the body as heme iron, which is found in animal sources such as meat and fish. There are many different types of vegetables that are high in iron, so it’s easy to get the recommended amount each day. Here are some of the best veggies for your health: Beet greens – 1 cup cooked beet greens contains 2 mg of iron Spinach – 1 cup raw spinach contains 2.5 mg of iron Swiss chard – 1 cup cooked Swiss chard contains 3 mg of iron Iron is an essential mineral and it’s found in every cell in your body. It works with protein to form hemoglobin, which carries oxygen through the blood to cells. Iron also helps make myoglobin, which is used to store oxygen in muscle cells. Iron deficiency is the most common nutrient deficiency in the world, affecting up to 30 percent of women and 10 percent of men, according to a study published in 2000 by the American Journal of Clinical Nutrition. Anemia occurs when you don’t have enough red blood cells or hemoglobin (the substance in red blood cells that carries oxygen). Having low iron levels can weaken your immune system and make you feel fatigued, says registered dietitian Katherine Zeratsky, nutritionist at the Mayo Clinic. Foods high in iron include animal products like meat, poultry, fish and eggs; iron-fortified cereals; beans; lentils; spinach; dried fruit (especially prunes); raisins; nuts (especially almonds); tofu; blackstrap molasses; kidney beans; soybeans; bulgur wheat; oatmeal; whole wheat breads and pastas; dark leafy vegetables such as kale and broccoli rabe You need iron to make red blood cells, which carry oxygen through your body. If you don’t get enough iron, your body can’t produce enough red blood cells. This can lead to anemia, which causes tiredness and weakness. The best way to get enough iron is through your diet. Foods containing iron include: Meat, such as beef and pork. These have the highest amount of iron per portion. However, meat also contains more fat than other protein sources. Fish, such as tuna and salmon. These contain less iron than meat but they’re a good source of omega-3 fatty acids, which are important for brain health and heart health. Dried fruit such as raisins or apricots. Dried fruit has less water than fresh fruit so it’s easier for your body to absorb the nutrients in it. One serving (75g) of dried apricots contains about 2mg of iron – about 10% of your daily needs for women and men who are 19-50 years old (1). There are many types of iron, but the two most common types are heme iron and non-heme iron. Heme iron is found in animal products such as meat, poultry and fish. Non-heme iron comes from plant foods, including vegetables and fruits. The recommended daily intake (RDI) for iron varies depending on age, gender and pregnancy status. The RDI for adults is 8 mg per day for men and 18 mg per day for women. Pregnant women should increase their intake to 27 mg per day, while breastfeeding women need 9 mg per day. Although there are no official recommendations regarding which foods should be avoided if you have anemia or low levels of iron in your body, it’s generally recommended that you avoid consuming large amounts of certain foods at one time due to their high content of phytates — compounds found in whole grains, beans and legumes that block absorption of certain nutrients like zinc, calcium and magnesium.3