10 Vegetables High In Iron

vegetables high in iron
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Iron is a mineral that is very essential to the body. It is used in the transportation of oxygen to all body parts. A deficiency of iron can cause organ failure as well as making the person more susceptible to infections and illnesses.

There exists two (2) types of iron: non-heme iron which is from plant sources and heme iron from animal sources.


Vegetables High In Iron

Here are 10 vegetables high in iron (or rather 10 non-heme sources of iron):

1. Lentils

Lentils are rich in vitamins and other nutrients including essential amino acids, protein and iron.

They are very easy to cook and used to spice up pastas, soups, stews and more.

2. Collard greens

Vegetarians have more than enough reasons to love collard greens.

These veggies are filled with high amounts of vitamin A, calcium and particular elements that are known to fight cancer.

The vitamin C content of the veggies makes it easier for iron absorption in the body.

3. Broccoli

It is without a doubt that a lot of vegetables contain staggering amounts of iron but there are some that also contain iron inhibitors. This makes the body unable to absorb enough iron.

Broccoli however, is also packed with vitamin C which helps the body in the absorption and digestion of essential iron.

4. Kale

Failing to mention kale in the list of best iron rich vegetables is a grave mistake.

Kale is a super vegetable that is fat-free that can also give the body a whole lot of nutrients.

With high contents of iron, it helps in the fight against fatigue and anemia.

5. Peas

Peas are known to be slightly sweeter than many other vegetables mentioned here but like all of them, they are very rich in iron.

Just a half-cup serving provides around 7% of the required iron value.

6. Cooked spinach

Packed with a majority of nutrients and vitamins, spinach is at the top of the food chain of “super foods”.

Cooked spinach is rich in iron and vitamin C, therefore the body will have an easy time absorbing the iron.

7. Cooked pumpkin leaves

This leaves are fat-free therefore very low in cholesterol. It is a very good source of vitamin A, E, dietary fiber, among others.

It is also very rich in iron, therefore suitable for any vegetarian in search of iron rich food.

8. Brussels sprout

Brussels sprout is in the family of the gemmifera cabbages group and is grown for its edible buds.

The green veggies are 2.5 to 4 centimeters in diameter and resemble mini cabbages. It is an excellent source of vitamin K besides iron.

9. Kohirabi (turnip cabbage or German turnip)

This vegetable belongs to the cabbage family. It is filled with a variety of nutrients including vitamin D, E, K and many more.

Iron is paramount in the nutritional value of the kohirabi. The taste and texture is similar to the cabbage heart or broccoli stem but sweeter.

10. Cabbage

This vegetable is a member of the mustard family including broccoli, Brussels sprout, kohirabi and collard greens. It is rich in dietary fibers, sugars, vitamin C, K and iron.

There is a misconception that vegetarians and vegans have a higher chance of suffering from iron deficiency than meat-eaters which is obviously false.

Evidently, vegetarians have more options of iron foods than they could have ever imagine!

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