Iron Rich Vegetables: Sources of Iron for Vegetarians

Lacking in iron? Have you been diagnosed with iron deficiency, otherwise known as anemia? Or are you a vegetarian simply looking for more iron rich vegetable sources to add to your daily diet? Whatever the case, it pays to know the benefits of including iron-rich food sources in your dietary intake.

Without iron, most organisms in the world, including humans, would not be alive today. The human body cannot produce iron on its own. We need to supply our bodies with iron-rich sources regularly.

Red meat and organ meats are commonly recognized as iron-dense sources, but many vegetables and legumes are high in iron as weIron-rich vegetables are often characterized by dark green colored leaves and are often slightly bitter. Many beans and legumes are rich in iron as well.

• Iron is an essential mineral in our body for forming hemoglobin, the red pigment in red blood cells that transports oxygen around the body.

• Without red blood cells, how would essential nutrients and energy be supplied to the various organs in our body?
• Iron-rich vegetables also help prevent anemia and protect those who may be susceptible to anemia, especially pregnant mothers.
• Iron is involved in the conversion of blood glucose into energy to be used by body cells.
• Children require iron for proper physical and mental growth and development.
• Iron is required for the efficient functioning of the immune system.

Meat is not the only best source of iron rich foods. Let’s take a look at the top iron-rich sources among vegetables and legumes.

Note: RDA% refers to the percentage Recommended Daily Allowance of the nutrient, i.e. iron, for a healthy adult.

1. Mushrooms Amongst mushrooms, the type with the highest source of iron are Morel mushrooms. Morels are prized in gourmet cooking and by fitness gurus for their low-calorie value 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 at local farmers markets.

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

3. Swiss chard A leafy green vegetable commonly used in Mediterranean cooking, it has deep green or reddish thick leaves. It is a super-green with many different phytonutrients and antioxidants, as well as a healthy serving of iron.

4. Chickpeas Also known as Garbanzo beans, chick peas are a delicious legume, rich in iron as well as other potent nutrients.

5. Beans Beans are leguminous seeds that come in pods. They are available in many varieties, from white, deep red, green, and to black. Not only are they rich in iron, they are also high in protein, making them a good food for vegetarians and vegans alike. Take a look at this table showing different beans and their iron content.

6. Spinach Perhaps the most popular of dark green vegetables, spinach is a highly nutritional vegetable, brimming with many antioxidants. It is a powerful iron source and can be eaten almost daily. Cooked spinach contains a higher iron content than fresh spinach. With many greens, you may notice that some nutrients are absorbed better when cooked.

7. Lentils Also known as pulses, these are part of the legume family and are dense in a variety of nutrients, including iron, protein, manganese, and folic acid.

8. Parsley Fresh and light, parsley is recognized as a potent and sweet-tasting leafy vegetable. It is a relative of celery and is popularly used as a table garnish. The nutrients in parsley have been shown to inhibit tumor growth in the lungs.

One of the most popular herbs in the world, parsley contains a significant amount of iron. Two tablespoons of parsley contain 0.47 mg of iron. This is about 2.6 % of the daily recommended value of iron.

These iron sources are not as dense as the ones explored above, however, they are still fairly potent sources and must not be ignored.

9. Broccoli This cruciferous vegetable contains 0.66 mg of iron per 91 grams. Broccoli is also loaded with immune-boosting vitamin C, vitamin K for proper blood clotting and folate, essential for cell repair.

10. Collard greens ½ cup of collard greens contains 2 mg of iron. 100 grams of collard greens contains 0.19 mg of iron. Eating a cup of cooked collard greens everyday can give you a 12.2% daily value of iron.

11. Turnip greens This bitter tasting vegetable, known for its high levels of calcium is a very good source of iron. 1 cup of turnip greens contains about 1.15 mg to 2 mg of iron.

12. 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 phyto-nutrients that help steer away cancer-causing compounds.

13. Brussels Sprouts One cup of raw brussels sprouts contains 1.23 mg of iron. Brussels Sprouts are also highly rich in immune-boosting vitamins C and K for proper healing of wounds and vitamin A for night vision.

14. Green peas 100 grams of green peas contain 1.4 mg of iron. Green peas are rich in phyto-nutrients that have anti-oxidant and anti-inflammatory properties.