What Vegetables Are High In Iron?
Answer
Background On Iron
- The daily value (DV) for iron is 18 milligrams (mg) for adults and children ages 4+. The DV for iron for children ages 1-3 is 7 mg.
- There are two main types of iron – heme and non-heme. Heme iron is found in meat, fish and poultry, and is the form of iron that is most readily absorbed by the body. Non-heme iron is found in plant-based foods like fruits, vegetables and nuts and are an important part of a well-balanced diet.
- To help the body absorb more iron, eat iron-rich foods alongside foods high in vitamin C at the same meal. Examples of foods that are high in vitamin C include citrus fruits, tomatoes, broccoli and strawberries. Using a cast-iron pan to cook iron-rich foods also helps add more iron into your food.
Iron-Rich Fruits & Vegetables
- Beans (chickpeas, kidney, lima, pinto, white, etc.)
- Beet Greens
- Broccoli
- Canned Tomato Products
- Collard Greens
- Dandelion Greens
- Dates
- Dried Apricots
- Edamame (Green Soybeans)
- Figs
- Green (String) Beans
- Green Peas
- Kale
- Lentils
- Prunes (Dried Plums)
- Raisins
- Spinach
- Strawberries
- Sweetpotatoes
- Swiss Chard
- Watermelon
