WebSep 26, 2024 · Vegetarian and vegan sources of iron include beans, lentils, tofu, dark leafy greens, dark chocolate, whole grains, mushrooms, seeds, nuts, pumpkin, squash, and salad greens. Eating a wide variety of these foods should ensure you get the 18mg daily value for iron. Below are the top 10 vegetarian and vegan iron food sources ranked by common ... WebFeb 21, 2024 · Phytates (in some beans, nuts, grains) and polyphenols (in some grains, beans, tea, coffee and wine) and calcium lower absorption of iron when eating at the same time 3 This might seem overwhelming with all the different ways iron can be absorbed.
Iron The Nutrition Source Harvard T.H. Chan School of Public …
WebApr 10, 2024 · Arugula and other dark green vegetables are always on the list of vegetables high in iron. Arugula is a good choice because it does not contain many calories but still … WebAug 8, 2016 · 16 Iron Rich Vegetables 1. Spinach. Popeye was right: You really are strong to the finish when you eat your spinach! Cooked spinach has a... 2. Hearts of palm. I know, I … how to start miraak quest
20 Vegetables High in Iron - Tastylicious
WebOct 5, 2024 · Kale has nearly 2 mg of iron per 100g and is also rich in potassium, vitamin C and vitamin A, while being a good source of fiber and protein. For those with a distrust for … WebDec 5, 2024 · 1. Artichoke. One cup of cooked artichoke has about 1 mg of iron, but that's just part of the story. Artichokes are high in vitamins and phytonutrients, as well as minerals other than iron. 2. Asparagus. One cup of cooked asparagus has over 1.5 mg of iron. It's also a good source of protein and vitamin C. 3. WebExamples include: Lentils. Spinach. White Beans. Winged Beans. Fruits & Vegetables that Provide a Good Source of Iron. Fruits and vegetables that contain 1.8 mg to less than 3.6 mg iron per reference amount (10-19% of the Daily Value per reference amount) qualify to carry the label “good source of iron.”. Here’s some examples: react input dropdown list