How Can I Increase Iron in My Diet with Vegetables?
1. Spinach
Spinach is a powerhouse of iron, providing about 2.7 mg of iron per 100 grams. It’s also rich in vitamin C, which helps enhance iron absorption.
2. Broccoli
Broccoli is not only high in iron but also packed with vitamin C, which boosts iron absorption. One cup of cooked broccoli contains about 1 mg of iron.
3. Lentils
Lentils are a great source of non-heme iron, offering about 6.6 mg per cup when cooked. They are also high in protein and fiber.
4. Kale
Kale is another leafy green rich in iron, providing about 1.5 mg per 100 grams. It’s also loaded with antioxidants and vitamins.
5. Swiss Chard
Swiss chard offers about 3.6 mg of iron per cooked cup. It’s also high in vitamins A and C, which aid in iron absorption.
6. Potatoes
Potatoes, especially when eaten with their skins, are a good source of iron. One large baked potato can provide about 3.2 mg of iron.
7. Green Peas
Green peas are rich in iron, providing about 2.1 mg per cup. They are also a good source of protein and fiber.
8. Asparagus
Asparagus contains about 2.1 mg of iron per cup. It’s also rich in vitamins A, C, and K, which support overall health.
9. Beet Greens
Beet greens are often overlooked but are very high in iron, offering about 2.7 mg per cooked cup. They also provide a good amount of calcium and magnesium.