Iron-Rich Vegetables: Sources for Vegetarians

Have you been told that your iron levels are low? Have you been diagnosed with iron deficiency, also known as anemia? Or are you a vegetarian looking for good iron sources? Whichever the case, it pays to know which vegetables offer a rich supply of iron. You'll be surprised at the variety.

The human body can't produce iron on its own. We need iron-rich foods to produce sufficient red blood cells. Red meat is iron-dense, but many vegetables and legumes are high in iron as weIl. These vegetables are often characterized by dark green leaves and can be slightly bitter. Others, including mushrooms, spinach, and beans, are mild in taste. Flavorful herbs, including lemongrass and parsley, brighten up salads and soups while also adding a good dose of iron.

Yes! Of the many types of mushroom, morels are the highest in iron. Morels are prized in gourmet cooking and by fitness gurus for their low calorie content and meaty texture. They have a hollow stem and a deep brown, honeycomb-textured top. They are not widely available, but can be found when in season (March through May) at local farmers markets.

Widely used in Thai cooking, lemon grass is a citrus-flavoured grass that is commonly used to flavour soups, curries, and special teas.

A leafy green vegetable commonly used in Mediterranean cooking, Swiss chard has thick, deep-green or reddish leaves. The leaves are rich in many different phytonutrients and antioxidants, and deliver an optimal amount of iron.

Beans are available in many varieties, from white Navy to deep-red cranberry and black beans. Not only are they all rich in iron, they are also high in protein, making them a good choice for vegetarians, vegans, and anyone looking for a good non-meat source of these nutrients. Take a look at the table below to find out how much iron each type of bean delivers.

Perhaps the most popular of the dark green vegetables, spinach is a highly nutritional vegetable, brimming with antioxidants. It is a powerful source of iron and can be eaten daily cooked or raw. Cooked spinach does contain more iron content than fresh spinach, however. With many greens, some nutrients are absorbed better when cooked.

Fresh and light, parsley is recognized as a potent and sweet-tasting leafy herb. You know it as the garnish on the food you order, but just two tablespoons contain a half a milligram of iron.

Dice it up fine and add to salads, pasta sauces, and soups. A little parsley adds freshness to your foods and is a potent source of iron.

1. Constant fatigue and lethargy.
2. Pale skin.
3. Shortness of breath, headaches, and dizziness.
4. Chest pains.
5. Inflamed and sore tongue.
6. Cold extremities (hands and feet).
7. Poor appetite.

Anemia isn't a condition that should be self-diagnosed. If you suspect that you are iron-deficient, contact your doctor.

Iron is an essential mineral for forming hemoglobin, the red pigment in red blood cells that transports oxygen around the body. Red blood cells transport essential nutrients and oxygen to the various organs and make up 42-47% of a healthy adult's blood. Iron is also involved in the conversion of blood glucose into energy that is used by body cells. Iron is required for the efficient functioning of the immune system.

Children require iron for proper physical and mental growth and development.

These sources are not as dense as the ones explored above, however, they are still fairly potent.

• Broccoli This cruciferous vegetable contains 0.66 mg of iron per 91 grams. Broccoli is also loaded with immune-boosting vitamins C and K, for proper blood clotting, and folate, essential for cell repair.
• Collard greens 1 cup of collard greens contains nearly 3 mg of iron, or 14% of the recommended daily allowance.
• Turnip greens This bitter vegetable, known for its high levels of calcium, is an excellent source of iron. 1 cup turnip greens contains 1.15 to 2 mg of iron.
• Kale There is 1.17 mg of iron per 130 g of cooked kale. Steamed kale is most beneficial for lowering high cholesterol levels in the body. Kale is also rich in a wide variety of phytonutrients that help steer away cancer-causing compounds.
• Brussels Sprouts One cup of raw brussels sprouts contains 1.23 mg of iron. They are rich in immune-boosting vitamins C and K for proper healing of wounds and Vitamin A for night vision.
• Green peas 100 grams of green peas contain 1.4 mg of iron. Green peas are rich in phytonutrients that have antioxidant and anti-inflammatory properties.