Top 6 Iron-Rich Vegetables

Which Vegetables Have Iron?

Are you being told that the iron level in your body is low? Are you diagnosed with iron deficiency or anemia? Are you a vegetarian seeking the best iron sources? Whatever the reason it’s important to know the vegetables that provide a substantial iron content. You’ll be amazed by the range of choices.

The human body isn’t able to create iron by itself. Foods rich in iron are required for sufficient red blood cells. Red meat is an iron-rich food, but many other legumes and vegetables contain iron too. The vegetables are usually identified in dark, green foliage, and are sometimes bitter. Other varieties, such as the spinach, mushrooms, and beans, have a mild flavor. Herbs with a flavorful aroma, like lemongrass and parsley, can brighten the soups and salads, and also provide a healthy amount of iron.

The Top 6 Iron-Packed Veggie Options

  1. Mushrooms
  2. Lemongrass
  3. Swiss Chard
  4. Beans
  5. Spinach
  6. Parsley

Iron Content of Vegetables

Source: USDA National Nutrient Database
VegetablePortion SizeIron Content
Mushrooms, morel (raw)1 cup8.04 mg
Chickpeas, or garbanzo beans1 cup of cooked8.62 mg
Beans Black1 cup cooked, no salt7.24 mg
Spinach1 cup of cooked6.43 mg
Lentils1 cup, raw14.19 mg
Parsley1 cup chopped3.72 mg
Broccoli1 stalk, raw1.0 mg
Collard greens1 cup of cooked2.15 mg

Mushrooms are a great source of iron in the diet and iron. Stir fry them, or throw them into soup.

Waldemar Brandt via Unsplash.com1. Mushrooms

Indeed, they are rich in iron! There are many kinds of mushrooms, morels possess the highest amount of iron. Morels are adored in cooking for gourmets and fitness experts for their low calorie content as well as their meaty texture. They come with an uniform stem, and a honeycomb-like, deep brown top. They’re not widely accessible, but they can be found in the springtime (March to the month of May) at local farmer’s markets.

2. Lemongrass

The herb is widely used widely in Thai cooking Lemongrass is a citrus-scented grass commonly used to enhance curries, soups and teas that are specially brewed.

3. Swiss Chard

A leafy green plant that is commonly utilized for Mediterranean cuisine, Swiss chard has thick deep-green or reddish leaves. The leaves are high in antioxidants and phytonutrients. provide the highest level of iron.Beans! There are many varieties of beans. The majority are high in iron and a variety of other essential nutrients. Do not avoid beans due to the anxiety of gas. Incorporate some garlic into your diet as a powerful gas buster and digestive aid.

Shelley Pauls via Unsplash.com4. Beans

Beans come in a range of varieties that range from white navy to deep-red cranberry to black beans. They are not only high in iron, they are also very protein-rich and fiber, making them an excellent option for vegetarians, vegans or anyone who is looking for an alternative to meat for these essential nutrients. Check out the following table in order to see the amount of iron each kind of bean has.

Iron Content Per 1 Cup of Beans

Source: USDA National Nutrient Database
Bean typeIron Content
Kidney5.27 mg
Lima4.49 mg
Black5.27 mg
Navy4.85 mg
White7.83 mg

5. Spinach

The most well-known among the dark green vegetables spinach is extremely nutritious and packed with antioxidants. It is an excellent source of iron, and is a staple in the diet, whether cooked or fresh. The cooked spinach has more iron than fresh spinach however. Like many other greens, certain nutrients are better absorbed when cooked.

6. Parsley

Light and fresh Parsley is known as a powerful and sweet leafy plant. You may recognize it as the topping on your food that you order, yet only two tablespoons of it contain half a milligram iron.

Slice it finely and sprinkle it on pasta sauces, salads, and soups. A sprinkle of parsley will add flavor to your meals and is a rich iron source.

Why Is Iron Important?

Iron is a crucial mineral that is needed to make hemoglobin, the red pigment found in red blood cells which transports oxygen throughout the body. Red blood cells carry essential oxygen and nutrients to various organs , and constitute 42-47% of an adult’s blood. Iron also plays a role in the process of converting sugars in the blood to energy utilized by cells in the body. Iron is essential for the effective function of the immune system.

Children need iron for the proper growth of their bodies and minds and development.

Symptoms of Iron Deficiency

  • Chronic fatigue and lethargy
  • Weakness
  • Pale skin
  • Headaches, shortness of breath and dizziness
  • Chest pains
  • Nails that are brittle
  • Tongue sore and inflamed
  • Extremities cold (hands as well as feet)
  • Poor appetite
  • Want to eat dirt or ice

Anemia isn’t something which should be treated as a self-diagnosis If you’re having the symptoms associated with iron deficiencies consult your physician.

6 More Iron-Rich Vegetables

These sources aren’t as dense as those discussed above, but they’re still very potent.

  1. Broccoli:This cruciferous vegetable has 0.56 grams of iron in a half cup. Broccoli is also packed with vitamins that boost your immune system C as well as K that help in proper blood clotting as well as folate, which is vital for the repair of cells.
  2. Collard greens One cup of greens collared has about 2.15 milligrams of iron.
  3. Turnip greens A bitter plant which is known for its high concentration in calcium. It is a great food source for iron. One cup of turnip greens has 1.15 or 2 milligrams of iron.
  4. Kale Kale contains 1.17 grams of iron in a cup of cooked Kale. Steaming kale is extremely beneficial in reducing cholesterol levels in your body. Kale is also high in a variety of phytonutrients which can help fight cancer-causing substances.
  5. Brussels sprouts 1 cup raw Brussels sprouts has 1.23 milligrams of iron. They are high in antioxidant vitamins C and K that aid in healing of wounds as well as Vitamin A to improve night vision.
  6. green peas 100g of peas from the green variety have 1.4 grams of iron. Green peas are a rich source of phytonutrients with anti-inflammatory and antioxidant properties.

Fruits That Are High in Iron

This information is correct and accurate to the best of the author’s knowledge. It does not replace diagnosis and/or prognosis, treatment prescriptions, or dietary recommendations by a licensed medical professional. The use of supplements, medications and natural remedies could be associated with dangerous adverse consequences. If you are pregnant or nursing seek out a licensed professional to discuss your individual needs. Contact a doctor immediately in the event of an emergency medical situation.

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