Broccoli is a nutritious vegetable that is rich in fiber, vitamins C, vitamin K and iron. A one-cup serving of cooked broccoli has about one mg of iron, which is six percent of the required daily intake. Though it may not be that high in iron content, broccoli is still a fairly good source of the mineral.
Some fruits and vegetables, including spinach, mushrooms, and olives, are high in nonheme iron. As nonheme iron is harder for the body to absorb, they are unlikely to affect iron levels significantly. People with hemochromatosis have higher levels of oxidative stress that can be damaging.
There is 0.3 mg of iron in one-third of a medium avocado. That's 2% of the daily value (DV) of iron. Nutrient-rich avocados contain nearly 20 vitamins, minerals, and phytonutrients. Learn more about the benefits of avocado here.
That's about five eggs every week, and for good reason too! Eggs have 1.89 mg of iron, which increases energy and boosts your immune system.
Carrots are high in iron, particularly non-heme iron, as well as a good source of vitamin C. In addition they have Vitamin A and beta-carotene.
Boiling and cooking vegetables in high temperatures or in water decreases their nutrient level. Water soluble vitamins like Vit C and B vitamins are often lost during these cooking methods. Minerals like potassium, phosphorus, calcium , magnesium, iron and zinc may be reduced by up to 60-70 percent.
Iron content in bananas is low, approximately 0.4 mg/100 g of fresh weight. There is a strategy of developing modified lines of bananas to increase their iron content; the target is a 3- to 6-fold increase.
Potatoes
Potatoes, especially the unpeeled ones, contain significant amounts of iron. One large unpeeled potato contains around 3.2 mg of iron. Potatoes also have vitamin C in them, which is essential for the absorption of iron in the body.
Calcium (like iron) is an essential mineral, which means the body gets this nutrient from diet. Calcium is found in foods such as milk, yogurt, cheese, sardines, canned salmon, tofu, broccoli, almonds, figs, turnip greens and rhubarb and is the only known substance to inhibit absorption of both non-heme and heme iron.
Inhibitors of iron absorption include phytate, which is a compound found in plant-based diets that demonstrate a dose-dependent effect on iron absorption. Polyphenols are found in black and herbal tea, coffee, wine, legumes, cereals, fruit, and vegetables and have been demonstrated to inhibit iron absorption.
Berries – vitamin-rich blueberries contain a variety of minerals, including iron. In 100 grams, this delicious and nutrient-dense berry contains 0.7 mg of iron. Currants also contain iron in a quantity of 0.9 mg per 100 g. With 100 grams of berries, our body will receive 12% of the daily norm of a useful mineral.
Cucumbers also have a decent amount of calcium (48mg, 5 percent of recommended daily values), iron (0.84mg, 4.68 percent of DV), magnesium (39mg, 10 percent of DV), phosphorus (72mg, 7 percent of DV), potassium (442mg, 13 percent of DV), zinc (0.6mg, 4 percent of DV) and copper (0.123mg, 6.17 percent of DV).
Strawberries are the golden tier of iron-rich fruits, as not only do they contain iron but also Vitamin C which helps with the absorption of iron. They're rich in antioxidants, as well as containing good amounts of folate (Vitamin B9) and potassium which is also fantastic for natural energy.
Apples are known for their high iron content and vitamin C content, both of which are essential for preventing and reversing anemia. Anemia is a deficiency of hemoglobin in the blood, which can be fixed by increasing your intake of iron.
Raw tomatoes themselves don't contain a ton of iron, but canned stewed tomatoes pack in 2 mg of iron or 11% of the daily value in just 1/2 cup serving. Even tomato paste and sun-dried tomatoes contain considerable amounts of iron as well.
Foods rich in heme iron
You'll find heme iron in the following types of food: Beef. Chicken. Clams.