Iron is a mineral that your body needs for healthy blood. The amount of blood and muscle you have determines how much energy you have. When you don’t have enough iron, you can feel weak, tired, and unable to do daily tasks. If a person doesn’t have enough iron for an extended period of time, they may begin to feel even more tired and sick with other symptoms like weakness, tiredness, heart problems and shortness of breath after light or moderate activities.
Vegetables and fruits high in iron.
What vegetables and fruits have the most iron,
Vegetables:
1. Spinach: 1 cup cooked spinach contains 3.8 mg of iron.
2. Swiss chard: 1 cup cooked Swiss chard contains 3.5 mg of iron.
3. Collard greens: 1 cup cooked collard greens contains 2.9 mg of iron.
4. Turnip greens: 1 cup cooked turnip greens contains 2.4 mg of iron.
5. Dandelion greens: 1 cup cooked dandelion greens contains 2.1 mg of iron.
6. Mustard greens: 1 cup cooked mustard greens contains 2 mg of iron (8).
7. Beet greens: 1 cup cooked beet greens contains 2 mg of iron (8).
8. Kale: 1 cup cooked kale contains 2 mg of iron (1).
Vegetables and fruits that are high in iron include:
Beets
Broccoli
Brussels sprouts
Butternut squash
Cabbage
Carrots
Cauliflower
Collard greens
Kale
Spinach (cooked)
Vegetables and fruits high in iron:
Spinach is a great source of iron. It contains 1.9 milligrams per cup.
Beets are another good source of iron. They contain 2 milligrams per cup.
Blackstrap molasses contains 4 milligrams of iron per tablespoon.
Vegetables and fruits high in iron:
Spinach
Broccoli
Beet greens
Collard greens
Swiss chard
Kale
Fruits:
Prunes, dried plums or prune juice
Raisins (dried grapes) 2/3 cup (100 g) 1.5 mg of iron, 15% daily value (DV) Apples, raw, with skin 1 medium apple 0.8 mg of iron, 10% DV
Iron is essential to good health. It’s a key component of hemoglobin, which helps your blood transport oxygen from your lungs to the rest of your body. Iron also plays an important role in other aspects of human health, including growth and development during pregnancy, childhood and adolescence.
While some foods contain iron, many foods high in iron also contain other substances that inhibit absorption. For example, phytates found in whole grains can reduce the absorption of non-heme iron (the type found in plant foods). Similarly, oxalates found in spinach can reduce absorption by up to 50 percent of the total amount consumed.
According to data from the USDA Nutrient Database, here are 10 vegetables high in iron:
Vegetables and fruits high in iron include:
spinach, which has 6.4 milligrams of iron per cup, or about 24 percent of the daily requirement for men and 33 percent for women
collard greens, which have 5.8 milligrams of iron per cup, or about 22 percent of the daily requirement for men and 32 percent for women
Swiss chard, which has 4.6 milligrams of iron per cup, or about 18 percent of the daily requirement for men and 27 percent for women
turnip greens, which have 4.6 milligrams of iron per cup, or about 18 percent of the daily requirement for men and 27 percent for women
kale, which has 3.6 milligrams of iron per cup, or about 14 percent of the daily requirement for men and 24 percent for women
beets (cooked), which have 3.3 milligrams of iron per half cup serving size (about equal to a baseball), or about 13 percent of the daily requirement for men and 23 percent for women
Vegetables and fruits high in iron
Vegetables and fruits high in iron include:
Fruits: apricots, grapes, raisins and prunes.
Vegetables: beet greens, broccoli, brussels sprouts, cabbage, carrots, cauliflower and spinach.
Vegetables and fruits high in iron
Vegetables are a good source of iron, but some have much more than others.
Here are the top 10 vegetables and fruits high in iron:
1. Dried Prunes — 1 cup (250 grams) contains 3 milligrams of iron
2. Dried Apricots — 1 cup (170 grams) contains 3 milligrams of iron
3. Pumpkin Seeds — 1 cup (100 grams) contains 8 milligrams of iron
4. Chard — 1 cup (80 grams) contains 2 milligrams of iron
5. Spinach — 1 cup (180 grams) contains 2 milligrams of iron
6. Kale — 1 cup (90 grams) contains 2 milligrams of iron
7. Beet Greens — 1 cup cooked (70 grams) contains 2 milligrams of iron
8. Collard Greens — 1 cup cooked (60 grams) contains 2 milligrams of iron
9. Rhubarb Stalks — 1 stalk cooked (45 grams) contains 2 milligrams of iron
10. Blackstrap Molasses — 2 tablespoons contain 2 milligrams
Vegetables and fruits high in iron
Vegetables that are high in iron include:
Leafy greens (collard, spinach, turnip)
Broccoli
Cauliflower
Brussels sprouts
Beetroot (beets)
Asparagus
Sweet potato (new potatoes)
Spaghetti squash
Fruits and vegetables are good sources of iron. Foods that are high in vitamin C can help your body absorb more iron.
Fruits:
Prunes, dried, 1 cup (238 g)
Raspberries, fresh, 1 cup (144 g)
Lima beans, cooked, 1 cup (200 g)
Vegetables:
Spinach, cooked, 2 cups (180 g)
Turnip greens, cooked, 2 cups (180 g)
Vegetables and fruits high in iron include:
Beets
Cabbage (red, green, or savoy)
Collard greens
Chard (silverbeet)
Dried fruit, such as raisins and apricots
Legumes, such as lentils, kidney beans, pinto beans and chickpeas (garbanzo beans)
Lima beans
Parsley
Spinach
Vegetables and Fruits High in Iron
Vegetable and fruit iron is easy to come by, but if you’re looking for a specific amount of the nutrient, you may want to consider supplementing with a multivitamin or food-based iron supplement.
According to the National Institutes of Health (NIH), men need 8 milligrams (mg) of iron per day, while women need 18 mg. However, many people don’t get enough iron from their diets alone. The NIH notes that nearly half of American women ages 18 through 49 don’t meet recommended intakes for iron.
Here are some common fruits and vegetables high in iron:
Vegetables and fruits high in iron
Vegetables are a good source of iron, but they contain less of it than meats. You should eat a wide variety of vegetables to get the full range of nutrients they provide.
Here are some vegetables that are high in iron:
Beans: Black beans and pinto beans are high in iron. Try adding them to salads, soups and stews or serving them over brown rice or whole-wheat pasta.
Lentils: Lentils, which look like small green beads and come in various colors, are another good source of iron. Add them to soups, stews or salad for extra flavor.
Green leafy vegetables: Leafy greens such as spinach, collards and kale are rich sources of iron as well as vitamins A and C. Add them to salads or sautéed vegetables for an added boost of flavor without adding fat.
Nuts: Almonds and cashews are excellent sources of zinc as well as other minerals such as calcium, magnesium and selenium. Nuts also tend to be high in fat so limit your intake to no more than 1 ounce per day (about 24 nuts).
Vegetables and fruits high in iron
Vegetables are an excellent source of iron, but many people don’t eat enough of them. Including these foods in your diet can help you meet your recommended amount of iron. Vegetarian sources of iron include tofu, tempeh, legumes (beans and lentils), nuts and seeds, grains and fortified breakfast cereals.
Here’s a list of some commonly eaten vegetables that are rich in iron:
Artichoke
Asparagus
Beet greens
Broccoli raab
Brussels sprouts (leaves)
Collard greens
Iron is an important mineral that the body needs to make red blood cells. Red blood cells carry oxygen throughout your body and deliver it to your muscles, tissues and organs.
Vegetables
Spinach, cooked: 4.3 mg per cup (250 g) (1)
Collard greens, cooked: 3.7 mg per cup (87 g) (2)
Swiss chard, cooked: 3.3 mg per cup (90 g) (3)
Kale, cooked: 2.5 mg per cup (90 g) (4)
Beets, cooked: 2.1 mg per cup (136 g) (5)
Carrots, raw: 2 mg per raw carrot (6)
Brussels sprouts, boiled: 1.9 mg per cup (180 g) (7)
Peas & beans – green or yellow split peas or lentils: 1.8 mg per cup uncooked legume seeds; 1.4 mg per cup canned; or 1% of daily intake in cooked legumes