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Healthy Vegetables That Are Rich In Iron

Submitted by Saraomran on Tue, 12/10/2013 - 21:53
iron rich vegetables
Iron is a basic nutrient which is required for proper functions of the human body. It is available in a number of food items including vegetables. It helps to protect the body against several conditions that can be bad for your health. Iron plays an important role in formation of hemoglobin- it is an essential oxygen transporter. Iron in the hemoglobin combines with atmospheric oxygen and then it is transported to the different parts of your body through blood stream. There are several conditions that can result from the iron deficiency including anemia. The daily amount of iron intake for a male (adult) is 10 mg per day approximately and 15 mg per day approximately for a pre-menopausal woman. So it is important to meet these daily requirements or you can always see a good dietitian.
Certain vegetables, like Brussels sprouts and broccoli, have very high concentration of this mineral and they help to increase the absorption of iron as well as they are full of Vitamin C. The whole process of absorption of iron in your body entirely depends on the iron formation. There are 2 forms of iron basically that are used and get absorbed by your body. The vegetable source of iron is called non-haeme iron, whereas the animal form is known as the haeme iron. The former form of iron is not available in abundance in human body. Thus, the consumption of iron rich vegetables is very important. Following are a few vegetables that are high in the iron content:

Sea Vegetable

Sea vegetables are commonly known as the seaweeds and they are an extremely good source of iron. They are found in the lakes as well as seawater and fresh water bodies. You can find them growing commonly in the rocky landscapes and coral reefs. Apart from being an amazing source of iron, they are also rich in iodine which is essential for proper functioning of thyroid glands.


Spinach is a nutritious food which provides high amount of iron to your body. Boosting iron stores with this vegetable is a good choice and it is recommended often by the dietitians and physicians. The need for spinach is high in the lactating mothers and pregnant women, as there is a chance of the iron depletion in such conditions.


Broccoli is a member of cabbage family and it is considered an important vegetable for all those who have iron depletion. The best thing about a broccoli is that you can choose from a wide range of taste and textures when it comes down to select this very rich vegetable.

Turnip Greens

Turnip greens are regarded as the superchargers because of the fact that they are filled with different nutrients. Early European settlers introduced this vegetable to the world and it became popular from that time. Apart from preventing and controlling various health conditions, the turnip greens help in strengthening the immune system of your body too.

Other Vegetables That Are Rich In Iron (mg)

  • Bok choy (cooked)- 0.7 mg
  • Beet greens- 1.4 mg
  • Broccoli (cooked)- 0.55 mg
  • Green beans (cooked)- 0.60 mg
  • Potato (with skin)- 1.7 mg
  • Pumpkin (cooked)- 1.7 mg
  • Potato (one large)- 1.4 mg
  • Prune juice (4 oz)- 1.5 mg
  • Peas (cooked)- 0.65 mg
  • Sweet potatoes- 1.7 mg
  • Sea vegetables- 1.8-42.0
  • Spinach (cooked)- 1.5 mg
  • Swiss chard- 2 mg
  • Turnip green- 1.6
  • Tomato juice- 0.6
  • Watermelon (1/8 medium)- 0.5 mg
The most desirable and common form of iron consumption comprises of vegetables and fruits, although it can also be consumed in form of the supplements. For example, one cup of well-cooked lentils provides approximately 6.3 mg of iron.