Iron Rich Vegetables

Nishahameetha

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#1
A basic nutrient required for the proper functioning of human body, iron helps protect it against a number of health-related conditions. The component plays an essential role in the formation of hemoglobin, which in turn, is regarded as a major oxygen transporter. The iron present in hemoglobin combines with the atmospheric oxygen and is transported to different parts of the body through the blood stream. A number of conditions can result from iron deficiency, the most important of which is anemia. The required daily amount of iron for an adult male is around 10 mg/day and around 15 mg/day for pre-menopausal women. So, make sure that you meet the daily requirement.

Though iron can be in consumed in the form of supplements as well, the most desirable form comprises of fruits and vegetables. For instance, a single cup of cooked lentils provides 6.4 mg of the mineral. Certain vegetables, like broccoli and Brussels sprouts, have high concentration of iron and also help to increase its absorption, as they are rich in Vitamin C as well. The entire process of iron absorption in the body depends on the form of iron. There are basically two forms of iron that get absorbed and used by the body. The animal form is called haeme iron, while the vegetable source is the non-haeme iron. The latter form is less available in the human body. Thus, consuming iron rich vegetables becomes all the more important.

List of Vegetables High In Iron Content

Sea Vegetable
Sea vegetables, commonly known as seaweeds, are a rich source of iron. They can be found growing in seawater as well as fresh water bodies and lakes. One can commonly find them growing in coral reefs and rocky landscapes. Apart from being a good source of iron, these vegetables also contain high amounts of iodine, which is very essential for the proper functioning of the thyroid glands.

Spinach
The rich, delicate spinach is regarded as one of the most nutritious foods, providing ample of iron to the human body. Boosting the iron stores with spinach is a great choice and is often recommended by physicians and dietitians. The need for this is particularly high in pregnant women and lactating mothers, as there is always a high chance of iron depletion in them.

Broccoli
A member of the cabbage family, broccoli is considered very important for people with iron depletion. The best part is that there are a range of textures and taste to choose from, when it comes to this iron-rich vegetable.

Turnip Greens
Another great source of the mineral iron is turnip greens. They are actually regarded as superchargers, as they are stocked with different nutrients. The vegetable was initially introduced to the rest of the world by the early European settlers. It has become popular ever since. Apart from controlling and preventing a number of health conditions, turnip greens also help to strengthen the general immune system of the body.

Sweet Potatoes
A healthy vegetable to maintain the required iron store in the human body, sweet potato is very popular all over the world and is widely incorporated in the cuisine culture of a number of regions. It serves as an excellent source of Vitamin C and thus, helps to maintain the RDA of iron indirectly.
 

Nishahameetha

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#2
Other Iron Rich Vegetables

[TABLE="align: center"]
[TR]
[TD="width: 294"] Vegetable
[/TD]
[TD="width: 344, colspan: 2"] Iron (in mg)
[/TD]
[/TR]
[TR]
[TD="width: 294"] Beet Greens
[/TD]
[TD="width: 344, colspan: 2"] 1.4
[/TD]
[/TR]
[TR]
[TD="width: 294"] Bok Choy (cooked)
[/TD]
[TD="width: 344, colspan: 2"] 0.7
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Broccoli (cooked)
[/TD]
[TD="width: 339"] 0.55
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Green Beans (cooked)
[/TD]
[TD="width: 339"] 0.60
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Pumpkin (cooked)
[/TD]
[TD="width: 339"] 1.7
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Potato (with skin)
[/TD]
[TD="width: 339"] 1.7
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Prune juice (4 oz)
[/TD]
[TD="width: 339"] 1.5
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Potato (1 large)
[/TD]
[TD="width: 339"] 1.4
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Peas (cooked)
[/TD]
[TD="width: 339"] 0.65
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Sea vegetables
[/TD]
[TD="width: 339"] 18.1-42.0
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Sweet Potatoes
[/TD]
[TD="width: 339"] 1.7
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Swiss chard
[/TD]
[TD="width: 339"] 2
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Spinach (cooked)
[/TD]
[TD="width: 339"] 1.5
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Tomato juice
[/TD]
[TD="width: 339"] 0.6
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Turnip Green
[/TD]
[TD="width: 339"] 1.6
[/TD]
[/TR]
[TR]
[TD="width: 299, colspan: 2"] Watermelon (1/8 medium)
[/TD]
[TD="width: 339"] 0.5
[/TD]
[/TR]
[/TABLE]
 

sumitra

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#3
Really we are unaware of the richness of iron in these vegetables and fruits you have mentioned in your thread. thanks Nisha Hameetha for opening our eyes on this important subject.
 

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