iron rich vegetables

Full Answer

Dried Fruit

List of Fruits and Vegetables High in Iron

1. Dried Fruit (Apricots)
2. Spinach
3. Podded Peas
4. Asparagus
5. White Button Mushrooms
6. Acorn Squash
7. Leeks
8. Dried Coconut
9. Green Beans
10. Raspberries

Podded Peas

Top Twenty List - Highest iron Content per 100g

1. Mushrooms, morel, raw 12.18mg (87%RDA)
2. Seaweed, irishmoss, raw 8.9mg (64%RDA)
3. Lemon grass (citronella), raw 8.17mg (58%RDA)
4. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated 8.07mg (58%RDA)
5. Potatoes, baked, skin, without salt 7.04mg (50%RDA)
6. Potatoes, baked, skin, with salt 7.04mg (50%RDA)
7. Parsley, fresh 6.2mg (44%RDA)

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Dried Coconut

Vegetables High in Iron – Broccoli. The often hated broccoli, particularly among the children, is in actuality a potent source of the coveted iron. Cooked and unsalted broccoli can provide 1.1 mg of iron while a raw one has .64 mg. For another comparison, half a cup of serving size of broccoli has .3 mg of iron, which is 2% DV.

Green Beans

Top 30+ Fruits High in Iron

1. SUN-DRIED TOMATOES. Did you know that tomatoes are technically considered a fruit? ...
2. RIPE OLIVES (CANNED) Did you know that olives are a fruit as well? This was a surprising discovery for me. ...
3. DRIED APRICOTS. ...
4. SEEDED RAISINS. ...
5. PERSIMMON (RAW) A 3.5oz (100g) serving of raw persimmons will provide your body with 2.5mg of iron. ...

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Large White Beans

What vegetables are high in iron?

What are the best vegetables to eat for iron?

What vegetable has the most iron?

What foods and fruits are high in iron?

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What food is highest in iron?

12 Healthy Foods That Are High in IronShellfish. Shellfish is tasty and nutritious. ... Spinach. Share on Pinterest. ... Liver and other organ meats. Share on Pinterest. ... Legumes. Share on Pinterest. ... Red meat. Share on Pinterest. ... Pumpkin seeds. Share on Pinterest. ... Quinoa. Share on Pinterest. ... Turkey. Share on Pinterest.More items...•27-Jan-2020

Which fruit and vegetable is rich in iron?

Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries.28-Jul-2021

What vegetable has the most iron?

Iron-rich vegetablesBroccoli.String beans.Dark leafy greens – Dandelion, collard, kale, spinach.Potatoes.Cabbage, Brussels sprouts.Tomato paste and other products.04-Nov-2020

How can I increase my iron naturally?

Some of the best plant sources of iron are:Beans and lentils.Tofu.Baked potatoes.Cashews.Dark green leafy vegetables such as spinach.Fortified breakfast cereals.Whole-grain and enriched breads.23-Jan-2020

About High Iron Vegetables

In 1870, a German chemist, Eric von Wolf, was researching the amount of iron in leafy green vegetables, including spinach. Turns out he found out t...

What Vegetables Are Rich in Iron?

The human body can’t produce iron on its own, so we need to eat foods to support our iron requirements. Men and post-menopausal women need about 8...

Additional High Iron Vegetables

Tomatoes have little iron, but when they are dried or concentrated, their iron levels increase, so indulge in some sundried tomatoes or incorporate...

How to absorb iron?

However, there are various strategies that can be employed to increase the body’s ability to absorb non-heme iron. Here are the best-researched methods: 1 Eat vitamin C-rich foods: Consuming vitamin C-rich foods together with foods rich in non-heme iron may increase the absorption of iron by up 300% ( 1 ). 2 Avoid coffee and tea with meals: Drinking coffee and tea with meals can reduce iron absorption by 50-90% ( 77 ). 3 Soak, sprout and ferment: Soaking, sprouting and fermenting grains and legumes can improve iron absorption by lowering the amount of phytates naturally present in these foods ( 78 ). 4 Use a cast iron pan: Foods prepared in a cast iron pan tend to provide two to three times more iron as those prepared in non-iron cookware ( 79 ). 5 Consume lysine-rich foods: Consuming plant foods like legumes and quinoa that are rich in the amino acid lysine together with your iron-rich meals may increase iron absorption ( 80 ).

What is palm heart?

Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate. A lesser-known fact about palm hearts is that they also contain a fair amount of iron — an impressive 4.6 mg per cup, or 26% of the RDI ( 46 ).

How much iron is in tomato paste?

However, when dried or concentrated, they offer a much greater amount ( 33 ). For instance, half a cup (118 ml) of tomato paste offers 3.9 mg of iron, or 22% of the RDI, whereas 1 cup (237 ml) of tomato sauce offers 1.9 mg, or 11% of the RDI ( 34, 35 ).

What is the best source of iron?

Sun-dried tomatoes are another iron-rich source, providing you with 1.3–2.5 mg per half cup, or up to 14% of the RDI ( 36, 37 ). Tomatoes are also a great source of vitamin C, which helps increase iron absorption. Moreover, they’re a great source of lycopene, an antioxidant linked to a reduced risk of sunburn ( 38.

How much iron is in 6 oz of tofu?

Similarly, 6 ounces (168 grams) of tofu or tempeh each offer 3–3.6 mg of iron, or up to approximately 20% of the RDI ( 5, 6 ). In addition to iron, these soy products contain between 10–19 grams of protein per portion and are also a good source of calcium, phosphorus and magnesium. 2.

How much iron is in soybeans?

Soybeans and foods derived from soybeans are packed with iron. In fact, soybeans contain around 8.8 mg of it per cup, or 49% of the RDI. The same portion of natto, a fermented soybean product, offers 15 mg, or 83% of the RDI ( 3, 4 ).

How to increase iron absorption?

Here are the best-researched methods: Eat vitamin C-rich foods: Consuming vitamin C-rich foods together with foods rich in non- heme iron may increase the absorption of iron by up 300% ( 1 ).

How much iron is in spinach?

Spinach is one of the most iron-rich veggies you can find. Even a cup of spinach contains 6.4mg of iron. Considering the amount of iron it provides, it does not contain many calories, as a cup of spinach has only 41 calories. Your body can absorb this iron more effectively because spinach also provides you with a good amount of vitamin C.

How much iron is in fresh peas?

They are a bit sweeter than other veggies, but they still provide you with a good dose of iron. A half-cup serving of peas contains 1.2mg of iron. Just keep in mind that the same serving provides you with 62 calories. Therefore, you have to be careful about how much you eat. You can simply add a few to your soup, salad, or pasta dishes to increase your intake of iron.

How much iron is in a cup of potatoes?

Each cup of potatoes contains 1.55mg of iron as well as magnesium, vitamin C, potassium, and fiber.

Is arugula high in iron?

Arugula and other dark green vegetables are always on the list of vegetables high in iron. Arugula is a good choice because it does not contain many calories but still provides you with a good amount of iron. There is 0.146mg of iron in a half-cup serving of arugula.

Can you eat iron rich vegetables?

If you have been diagnosed with iron deficiency, you can certainly eat iron rich vegetables to deal with any symptoms of anemia. Or, you may not have any iron deficiency but you may be thinking of increasing your intake of iron to avoid health problems. Whatever the case you can certainly find a long list of veggies to include in your diet and still get loads of iron. Let's find out more about it.

Does broccoli have iron?

Many vegetables are rich in iron, but the problem is that they also contain iron inhibitors, so your body cannot absorb most of that iron. Broccoli is an exception. A half-cup serving of broccoli contains 0.3mg of iron, 15 calories, and loads of vitamin C. The presence of vitamin C ensures that your body digests the essential iron and saves you from dealing with iron deficiencies.

Can you live without iron?

Iron is an extremely important mineral; in fact, you cannot live without iron in your body. Since your body cannot produce this mineral on its own, it is important to include iron-rich foods in your diet. Here are some veggies to opt for.

How much iron is in spinach?

Turns out he found out that spinach had 3.5 milligrams of iron in a 100 gram serving; however, when recording the data, he missed a decimal point and wrote the serving contained 35 milligrams!

What vegetables are high in iron?

That’s why vegetarians are recommended to increase their intake of iron to 1.8 times higher than that of meat eaters. Green veggies that are high in iron include not only spinach but: Kale. Collards.

What is tofu made of?

Tofu is made from soybeans, an excellent source of iron and also calcium, phosphorous and magnesium. Lentils, beans and peas are all iron-rich vegetables. Beans are excellent sources of complex carbohydrates, fiber, folate, phosphorous, potassium, and manganese as well.

Is spinach the most iron rich vegetable?

The rest is history and this error and the popular cartoon were responsible for boosting spinach consumption in the United States by a third! Although the math was rechecked and the myth debunked in 1937, many people still think that spinach is the most iron rich of vegetables.

Do mushrooms have iron?

One cup of cooked white mushrooms contains 2.7 mg. of iron. That said, while portabella and shiitake mushrooms might be delicious, they have very little iron.

Is red meat a good source of iron?

Red meat often has more calories too, in part due to its method of preparation or accompanying condiments or sauces than that iron rich veggies. While spinach is still considered fairly high in iron, there are many other options out there for the vegan, vegetarian or for those who wish for a lower calorie option to red meat. ...

Do tomatoes have iron?

Tomatoes have little iron, but when they are dried or concentrated, their iron levels increase, so indulge in some sundried tomatoes or incorporate tomato paste into your cooking. My mom always told me to eat the skin of my baked potato and it turns out there’s a reason.

Vegetables High in Iron – Legumes

Legumes as a group include lentils, which contain one of the highest amounts of iron with 1 cup of raw lentils having 12.5 mg. That is equivalent to 69% DV or Daily Value, meaning that the serving provides you with 69% of the mineral your body needs per day.

Vegetables High in Iron – Sun-Dried Tomatoes

Sun-dried tomatoes are perhaps everybody’s first choice before the fresh ones. With a sweet-tart flavor more intense and potent, these versatile vegetable foods are great not just for their mouth-watering taste but also for being one of the most effective foods that contain iron.

Vegetables High in Iron – Raw Parsley

This common garnish that is usually taken for granted in cooking can actually control diabetes, manage cancer, and even help regulate arthritis. They are that high in vital nutrients, including iron, offering 4 mg of the mineral in a cup of serving. That also means a milligram per 4 tablespoons of it.

Vegetables High in Iron – Kale

A type of green, leafy vegetable, kale is considered to have more nutritional value than its cousin spinach sans iron (more on that later). Its decent 1.17 to 1.22 mg per cup of serving size, a 6% DV, is still helpful at increasing your daily iron intake.

Vegetables High in Iron – Beets

Beets are an edible root that is usually dark red in color and spherical in shape. As with other tap roots, beets are generally consumed and used in cooking as a vegetable. Canned and drained solid beets have 3.1 mg of iron per 1 cup of serving size. Cooked and unsalted beet greens meanwhile have 2.74 mg per cup while cooked beets have 1.34.

Vegetables High in Iron – Collard Greens

This type of leafy greens that do not develop a heart unlike the usual cabbage is very popular particularly among the vegetarians due to its high amount of antioxidants which can help reduce the risk of cancer, calcium, vitamin A and C, and of course iron among all the other vital nutrients.

Vegetables High in Iron – Spirulina

Spirulina, though technically is a type of blue-green algae harvested from unpolluted bodies of water such as a pond and is well-known for its powerful nutritional value, is taken as a vegetable so it rightfully should be included on this list.

What teas inhibit iron absorption?

The following teas and beverages also inhibit iron absorption: Peppermint tea, cocoa, vervain, lime flower, chamomile, and most other herbal teas containing polyphenols. ( 4) Calcium, polyphenols, and phytates found in legumes, whole grains, and chocolate can reduce absorption of non-heme iron.

Why is iron deficiency anemia common in kidney failure?

This is due to an inability of the kidney to create adequate amounts of the hormone erythropoietin which is necessary for red blood cell creation, and therefore, retaining iron.

What happens if you don't have enough iron?

A slight deficiency of iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to the production of harmful free radicals and interferes with metabolism causing damage to organs like the heart and liver. Iron which comes from fruits and vegetables is well regulated by the body, ...

What is the role of iron in the body?

Fruits and Vegetables High in Iron. Iron is an essential mineral used to transport oxygen around the body in the form of hemoglobin. A slight deficiency of iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to the production of harmful free radicals ...

What fruits and vegetables have iron?

Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. The current daily value (%DV) for iron is 18 milligrams (mg). Below is a list of fruits and vegetables high in iron, for more, see the extended list ...

How much iron does a person absorb?

A low iron level will increase absorption, while a high iron level will decrease absorption. In general, you absorb 10-15% of the iron from foods. ( 2)

Does coffee help with iron absorption?

( 2, 3) Tannins, oxalates, polyphenols, and phytates found in tea and coffee can reduce the absorption of non-heme iron by up to 65%. Black tea reduces absorption more than green tea and coffee. ( 2, 3, 4)

What foods help with iron absorption?

Foods high in vitamin C – like tomatoes, citrus fruits and red, yellow and orange peppers – can also help with the absorption of non-heme iron. The amount and type of iron in your diet is important. Some iron-rich foods are:

What is the most iron rich food?

Iron Rich Foods. Food has two types of iron — heme and non-heme iron. Heme iron is found in meat, fish and poultry. It is the form of iron that is most readily absorbed by your body. You absorb up to 30 percent of the heme iron that you consume. Eating meat generally boosts your iron levels far more than eating non-heme iron.

How much non-heme iron is absorbed?

You absorb between two and 10 percent of the non-heme iron that you consume.

How to get iron from food?

To absorb the most iron from the foods you eat, avoid drinking coffee or tea or consuming calcium -rich foods or drinks with meals containing iron-rich foods.

What are some nonheme iron sources?

Other sources of nonheme iron, with 0.7 milligrams or more, include: One-half cup of cooked split peas. 1 ounce of peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews, or sunflower seeds. One-half cup of dried seedless raisins, peaches, or prunes. One medium stalk of broccoli.

How much iron is in a serving of spinach?

Good sources of heme iron, with 2.1 milligrams or more per serving, include: Other sources of heme iron, with 0.6 milligrams or more per serving, include: Other sources of heme iron, with 0.3 milligrams or more per serving, include: Iron in plant foods such as lentils, beans, and spinach is nonheme iron.

What is the source of heme iron?

Other sources of heme iron, with 0.3 milligrams or more per serving, include: 3 ounces of haddock, perch, salmon, or tuna. Iron in plant foods such as lentils, beans, and spinach is nonheme iron. This is the form of iron added to iron-enriched and iron-fortified foods.

Where does heme iron come from?

Heme iron is derived from hemoglobin. It is found in animal foods that originally contained hemoglobin , such as red meats, fish, and poultry (meat, poultry, and seafood contain both heme and non-heme iron). Your body absorbs the most iron from heme sources. Most nonheme iron is from plant sources.

How many women don't have enough iron?

About 20% of women, 50% of pregnant women, and 3% of men do not have enough iron in their body. The solution, in many cases, is to consume more foods high in iron.

What is the most common form of anemia?

Iron-deficiency anemia, the most common form of anemia, is a decrease in the number of red blood cells caused by too little iron. Without sufficient iron, your body can't produce enough hemoglobin, a substance in red blood cells that makes it possible for them to carry oxygen to the body's tissues. As a result, you may feel weak, tired, ...

How much iron is in quinoa?

Quinoa is a popular grain known as a pseudocereal. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the DV ( 32#N#Trusted Source#N#).

How much iron is in black beans?

In fact, a half-cup (86-gram) serving of cooked black beans provides around 1.8 grams of iron, or 10% of the DV ( 80. Trusted Source. ). Legumes are also a good source of folate, magnesium, and potassium. What’s more, studies have shown that beans and other legumes can reduce inflammation in people with diabetes.

What are the nutrients in legumes?

Legumes are loaded with nutrients. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV ( 16.

What are some examples of iron rich fish?

Trusted Source. ). Besides tuna, haddock, mackerel, and sardines are a few other examples of iron-rich fish that you can also include in your diet ( 77.

How much iron is in beef liver?

For example, a 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron, or 36% of the DV ( 14. Trusted Source. ). Organ meats are also high in protein and rich in B vitamins, copper, and selenium. Liver is especially high in vitamin A, providing an impressive 1,049% of the DV per 3.5-ounce serving.

How much protein is in a clam?

A 3.5-ounce serving of clams also provides 26 grams of protein, 24% of the DV for vitamin C, and a whopping 4,125% of the DV for vitamin B12. In fact, all shellfish is high in nutrients and has been shown to increase the level of heart-healthy HDL cholesterol in your blood ( 5. Trusted Source.

What is the best food for iron?

iron needs. Here are 12 healthy foods that are high in iron. 1. Shellfish. Shellfish is tasty and nutritious. All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources. ). However, the iron content of clams is highly variable, and some types may contain much lower amounts ( 4 ).