The following list of fruits and vegetables contain the highest amounts of iron, based on a 2,000-calorie diet.
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The following list of fruits and vegetables contain the highest amounts of iron, based on a 2,000-calorie diet.
Vegetables Rich In Iron
Asparagus — 3.6 milligrams per cup (cooked)
Beet greens — 1.4 milligrams per cup (cooked)
Bell peppers — 0.5 milligrams per cup (raw)
Broccoli — 0.7 milligrams per cup (cooked)
Brussels sprouts — 2.2 milligrams per cup (cooked)
Lettuce — 0.1 milligrams per cup (raw)
Spinach — 1.0 milligrams per cup (cooked)
Fruits Rich In Iron
Vegetables rich in iron, Vegetables high in iron for anemia, Iron rich fruits and vegetables, Top 10 iron rich foods
Fruits and vegetables are great sources of iron. Here are some healthy options to add to your diet:
- Beans and legumes: Black beans, kidney beans, chickpeas and lima beans are among the best sources of dietary iron (one cup of cooked black beans contains 15% of your daily recommended intake). Other good plant-based sources include lentils, dried fruits (prunes), raisins and fortified cereals.
- Green leafy vegetables: Spinach, Swiss chard and beet greens are excellent sources of non-heme iron (plant based) but contain oxalic acid which inhibits the absorption of non-heme iron by up to 50%. To boost absorption try combining these foods with vitamin C rich foods such as citrus fruits or berries (citrus fruits), kiwi fruit or strawberries. These foods also contain phytates which can bind minerals like iron so eating them with other foods will help prevent this from happening.
- Citrus fruits: Oranges and grapefruits are packed with vitamins C & A which help your body absorb non-heme iron from plants
The iron content of foods varies greatly, depending on the food.
Here are some examples of iron-rich foods:
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iron rich fruits and vegetables,
top 10 iron rich foods,
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vegetarian sources of iron
Iron is a mineral that your body needs to make red blood cells. These cells carry oxygen from your lungs to the rest of your body. The more iron you have in your diet, the more red blood cells you have, and the better your body can carry oxygen.
Vegetables rich in iron include:
Beets
Cabbage
Carrots
Kale
Spinach
Tomatoes
Iron deficiency is the most common nutritional deficiency in the world. The body needs iron to produce red blood cells and carry oxygen through the body. If you are deficient in iron, you can become tired, irritable and weak. Eating iron-rich foods can help prevent or treat anemia caused by iron deficiency.
Here are 10 foods packed with iron that you should be eating more often:
- Spinach – one cup of spinach contains 6 milligrams of iron
- Beef liver – three ounces contain 6 milligrams of iron
- Oysters – one cup contains about 2 milligrams of iron
- Prunes – one cup contains about 1 milligram of iron
- Salmon (cooked) – three ounces contain 8 milligrams of iron
- Tofu (fried) – one cup contains about 5 milligrams of iron
- Lentils (cooked) – one cup contains about 7 milligrams of iron
- Quinoa – one cup cooked quinoa contains 4 milligrams of iron
Iron is an essential mineral that your body needs to make red blood cells, which carry oxygen to your tissues. It also helps your body store and use energy from carbohydrates, fats and proteins.
Iron deficiency is the most common nutrient deficiency in the world. Preventing iron deficiency is simple: eat plenty of iron-rich foods, avoid foods that inhibit absorption of dietary iron and take a daily multivitamin with iron if necessary.
In this article, we’ll take a look at some of the best sources of iron out there — both animal sources and plant sources — so you can get more of this important mineral in your diet.
Vegetables rich in iron
Vegetables are good sources of dietary fiber, which helps lower cholesterol levels, plus many vitamins and minerals like vitamin C, potassium and beta-carotene. A cup (155 grams) of cooked spinach contains 2.6 milligrams (mg) of iron, while one medium baked potato contains 1 mg. Other high-iron vegetables include sweet potatoes (1 mg per medium sweet potato), broccoli (0.7 mg per half cup), asparagus (0.5 mg per half cup), Brussels sprouts (0.7 mg per half cup) and bell peppers (0
Fruits with rich iron content
Green leafy vegetables:
· Spinach has a rich source of iron, which is one of the most important nutrients for menstruating women.
· Watercress is another good source of iron. It also provides vitamins A and C and calcium.
· Broccoli and cauliflower are excellent sources of this mineral as well as vitamin C and K.
· Pumpkin seeds are great for vegetarians as they contain a lot of protein, essential fatty acids and zinc. They also have a high amount of iron.
Nuts and seeds:
· Almonds are packed with healthy fats, protein, fiber, magnesium, calcium and other micronutrients that are good for your heart health. They also provide significant amounts of iron to boost your energy levels before your period begins (1).
· Chia seeds contain omega-3 fatty acids that help maintain healthy brain function (2). They also offer you 8% of your daily recommended value (DRV) for iron from just 2 tablespoons (14 g) per day!
Iron is an essential mineral that your body needs to produce red blood cells and carry oxygen throughout your body.
Iron deficiency is the most common form of malnutrition in the world, according to the World Health Organization (WHO). Most people get enough iron from their diet, but some people have trouble absorbing it because of problems with their intestines or stomach.
The following foods are good sources of iron:
Iron is an essential mineral that helps to carry oxygen in the blood. Iron deficiency is one of the most common nutrient deficiencies in the world. Symptoms of iron deficiency include fatigue, weakness, pale skin and mood changes.
Vegetables are an excellent source of iron, but some foods contain more than others. Here are some of the best sources of iron from fruits and vegetables:
- Beetroot: 1 cup = 4 mg
- Leafy greens (such as spinach): 1 cup = 3.6 mg
- Blackstrap molasses: 2 tbsp = 3 mg
- Prune juice: 1 cup = 3 mg
- Artichoke hearts: 1 medium artichoke = 3 mg
- Apricots: 5 dried apricots = 3 mg
- Sweet potato: 1 medium sweet potato = 2.8 mg
- Figs (dried): 4 figs = 2 mg
- Pumpkin seeds: ¼ cup (16 g) shelled raw pumpkin seeds = 2 mg
If you are looking for iron-rich foods, here are some of the top choices:
- Beef (3 oz.)
Iron: 15% DV
- Clams (3 oz.)
Iron: 15% DV
- Oysters (3 oz.)
Iron: 15% DV
- Mussels (3 oz.)
Iron: 15% DV
- Spinach (1 cup)
Iron: 9% DV
