Health Apr 15
By menhc 0 Comments

10 Iron-Rich Vegetables to Power You Up


Spinach and Other Dark Leafy Greens

Half a cup of cooked spinach contains 3.2 mg of iron, about 17% of the daily value.

Certain dark leafy greens, like spinach, are high in iron. They taste delicious, mixed into soups and stir-fries, and added to pasta dishes or salads. For example, one cup of cooked spinach is 3.2 mg of iron. That’s around 17% of DV. Other greens like collard greens and kale are rich in iron, providing 3.3 to 6 % DV. A half cup of kale contains 0.59 milligrams of iron and the same amount of collared greens with 1.075 mg.


Another green veggie that performs very well on ferrous stakes is broccoli. Half a cup of this cruciferous plant has 0.52 mg or almost 33% of the daily value of iron. If you’re enjoying the taste, you can take a few extra. You can steam them and then season or drizzle them with salad dressing. Grill them to give them a Smokey taste, or mix them and toss them into an Asian stir-fry. Broccoli is delicious in pasta tarts and tarts.


Another green variety that might be more popular is peas. The sweet, juicy sprinklings of green are a great addition to any food. They’re great in soups; however, you can also make fun of the peas in Indian curries that include tomatoes and potatoes and in tasty stir-fries made with onions or include them in a rich sauce that goes with pasta or gnocchi of your preference. A half cup of cooked green peas contains 1.23 milligrams of iron, and it’s 6.8 per cent DV.


The delicious spears of asparagus cooked in the oven, with a sprinkling of salt and fresh pepper, can be a feast for the taste. Delicious asparagus soup Asian type asparagus salad with tofu, or asparagus and gritty grits, the possibilities are infinite. To start your day with a bang, cook frittatas with asparagus and add it to the mix. Serve asparagus as a snack with eggs that have been soft-boiled or eggs that have been fried. A cup of cooked asparagus contains 0.82 milligrams of iron or approximately 5% DV. Even if you only have four spears to serve as a side dish, it will give you 0.55 mg of iron, or 3% DV.

Morel Mushrooms

Mushrooms are a delicious and fleshy-like vegetable that is perfect if you’ve recently become vegan or vegetarian and need meat. Sauté them with butter and garlic or other spices for a delicious dish, or add asparagus to increase your iron consumption even more. Pizzas, risottos, and pies all benefit from mushrooms. If it’s iron you’re seeking, morels are a great choice and beat others by a mile in terms of iron content. The cup you consume of the morel fungi has 8.04 mg of iron, against white mushrooms, which have 0.35 milligrams of iron. That’s nearly 45 per cent in DV. Half a cup of mushrooms can get you up to 22 per cent DV for iron.

Acorn Squash

Acorn squash from winter is another iron-rich veggie that can be used in various dishes. Bake it and serve it as a tasty dish or blend it into a soup or puree with spiced cumin that has been roasted. It is also a great addition to salads and stuffings with rice and vegetables. Ending your meal with squash cooked with sugar and served with walnuts and cranberries is possible. Half an acorn baked squash has 0.95 mg iron – approximately 5 per cent of the daily value and could roughly be the size of a portion you would eat for a snack. If you enjoy the taste, you can eat plenty for a main meal to increase iron intake.


One leek contains 1.36 milligrams of iron, bringing you to 7.6 per cent DV of your iron consumption. Give the traditional soup with potatoes and leeks. Try it, but consider them charred and filled with blue cheese and nuts. Also, pair them with mushrooms cooked in abundant iron Asian-style soup, and add some greens added to add some flavour. You can even cook the meat with them or give them a smoky flavour by marinating them before grilling.

Potatoes with skin

Potatoes are a great source of iron, but only if you do not throw off the skin. A large portion of their iron is found within the skin, so you should scrub the potatoes, bake them, and roast them with their skins to make a delicious iron-rich dish. One large baked potato (299 grams) consumed with skin intact provides 3.23 grams of iron (18 per cent in DV). A medium-sized potato (173 grams) contains 1.87 milligrams of iron (10.4 per cent of DV). If you don’t peel the potato, you can get 0.55 mg, or only 3.3% of DV iron, from a medium-sized vegetable weighing about 156 grams.

Green Beans

There’s nothing more satisfying than simple green beans that have been fried or snap beans if you love this kind of vegetable. With a squeeze of lime, the beans can also be a great addition to pasta salads. Try them lightly cooked in tomatoes or served in a dish of green beans. Whatever you decide to cook with them, they aren’t complicated. Simply microwave their microwave, and you’re ready to go. Half a cup of beans contains 0.96 mg of iron. That’s 5.3% DV.


Although they are not considered a vegetable, They can serve several different purposes as a vegetable, but not an actual fruit. This is the reason they made this list! While raw tomatoes contain a lot of iron tomatoes, tomato paste and sundried tomatoes increase the amount of iron, which means you get more nutrients from small portions. For example, one cup of tomato puree contains 4.45 milligrams of iron. That’s almost 25% of the daily value of iron. Use the puree as the base of your stews, pasta sauces, or curries. If you like the taste of sundried tomatoes, a half cup contains 2.5 milligrams of iron (14 per cent in DV)

Herbs such as Parsley or Lemongrass

While they’re not considered plants, parsley and other herbs could contribute to your iron intake, even though they do not make the major portion of your meals. Parsley chopped in a cup includes 3.72 mg iron. Consuming less than a quarter of food will provide you with a 5% daily value of iron. The herb is delicious in fresh relishes, chutneys, and salad dressings. It can also add a fresh flavour to the taste of a main dish or salad. Make it a part of salads, frittatas and hummus, or even make delicious salsa verde that’s great with almost everything. Adding some of this green into your daily routine is not too difficult!


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