Top 12 Healthy Vegetables High in Iron

If you have been diagnosed with iron deficiency, you can certainly eat iron rich vegetables to deal with any symptoms of anemia. Or, you may not have any iron deficiency but you may be thinking of increasing your intake of iron to avoid health problems. Whatever the case you can certainly find a long list of veggies to include in your diet and still get loads of iron. Let's find out more about it.

Vegetables High in Iron

Iron is an extremely important mineral; in fact, you cannot live without iron in your body. Since your body cannot produce this mineral on its own, it is important to include iron-rich foods in your diet. Here are some veggies to opt for.

1. Soybeans

This member of legume family has to be on top of the list because a cup of soybeans provides you with 14.60mg of iron. It is usually enough for women to include only a cup of soybeans in the diet to enjoy some amazing benefits. At the same time, you will get zinc, vitamin C, and calcium as well.

2. Black Eyed Peas

You can also include black-eyed peas in your diet to increase your iron intake because a single cup of these provides you with 8.31mg of iron. You will also get a good amount of protein as well as folate from each serving of black-eyed peas. Eat in moderation if you are also concerned about your carbohydrate intake.

3. Artichokes

Vegetables high in iron definitely include artichokes. Each cup of artichokes provides you with 1.64mg of iron. Moreover, you will also be able to get B-vitamins from artichokes with no cholesterol. They are also low in carbs so you can include them in your diet even if you are currently following a low-carb diet.

4. Beets

While beets may not be your favorites, they do provide you with a good amount of iron. Along with iron, you will also get lots of calcium and vitamin C as well. A cup of beets provides you with 1.1mg of iron. Just keep in mind that it is quite rich in sugar as well, as each cup contains 9.19g of sugar. Therefore, you should eat it in moderation.

5. Brussels Sprouts

You may not like Brussels sprouts as a kid, but there is one good reason to start including them in your diet – they are rich in iron. Not only do you get a good amount of iron per serving, you also get loads of folate, vitamins, antioxidants, and fiber. A cup of Brussels sprouts provides you with 1.2mg of iron, and it helps prevent fatigue and other common symptoms associated with iron deficiency.

6. Arugula

Arugula and other dark green vegetables are always on the list of vegetables high in iron. Arugula is a good choice because it does not contain many calories but still provides you with a good amount of iron. There is 0.146mg of iron in a half-cup serving of arugula.

7. Broccoli

Many vegetables are rich in iron, but the problem is that they also contain iron inhibitors, so your body cannot absorb most of that iron. Broccoli is an exception. A half-cup serving of broccoli contains 0.3mg of iron, 15 calories, and loads of vitamin C. The presence of vitamin C ensures that your body digests the essential iron and saves you from dealing with iron deficiencies.

8. Kale

When you want to increase your intake of iron, it is important to consider how many calories you are getting in the process. Kale is a good choice because this fat-free super food offers a good amount of iron but is very low in calories. A 1-cup serving of kale provides you with 1.1mg of iron with only 1.3 calories. Consider sautéing it or eat it raw to enjoy some of its amazing benefits.

9. Peas

Both cooked and fresh peas are among vegetables high in iron. They are a bit sweeter than other veggies, but they still provide you with a good dose of iron. A half-cup serving of peas contains 1.2mg of iron. Just keep in mind that the same serving provides you with 62 calories. Therefore, you have to be careful about how much you eat. You can simply add a few to your soup, salad, or pasta dishes to increase your intake of iron.

10. Spinach

Spinach is one of the most iron-rich veggies you can find. Even a cup of spinach contains 6.4mg of iron. Considering the amount of iron it provides, it does not contain many calories, as a cup of spinach has only 41 calories. Your body can absorb this iron more effectively because spinach also provides you with a good amount of vitamin C.

11. Chia Seeds and Pumpkin Seeds

Also known as pepita, pumpkin seeds are also rich in iron as well as other nutrients. These seeds are crispy yet creamy and can be enjoyed in many different ways. You can have it on-the-go or roast them slightly to make them even better. You can also include chia seeds in your diet because a 100g serving of chia seeds contains 7.7mg of iron as well as magnesium and calcium.

12. Potatoes

You can find many ways to include potatoes in your diet, and interestingly, they are among most commonly used vegetables high in iron. Each cup of potatoes contains 1.55mg of iron as well as magnesium, vitamin C, potassium, and fiber.

 
 
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