Green Vegetables Green vegetables, such as broccoli, green beans, and cabbage, and leafy greens like spinach, kale, and cauliflower leaves, are rich sources of iron that one can find easily.
Cabbage is not a particularly rich source of iron, but as it contains high levels of vitamin C, it can help your body absorb more iron from other foods. What's more, cabbage does not contain high amounts of phytates or other compounds that are known to hinder iron absorption.
4. Cabbage: Apart from iron, cabbage is also rich in vitamin B6 and folate. It is packed with fibre and antioxidants.
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.
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.
Most people serve green cabbage as a side dish. Try it in a casserole for some extra crunch and added iron — it contains 0.94 mg of iron per 200 g serving.
11. Is Carrot rich in iron? 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.
Low iron levels are a common concern for blood donors, so you might be wondering if eggs are a good source of iron to help you out. Fortunately, eggs are a great source of iron, protein and other essential vitamins.
The potato is known to be a good source of energy, potassium and vitamins C and B6, but according to research recently published in the Journal of Nutrition, its tubers can also be an excellent source of iron.
Hard-boiled eggs are also a source of vitamin A, vitamin D, calcium, and iron.
1. Dates. 100 grams of dates contains 4.79 mg of our daily iron requirement. Besides, being iron-rich fruit, dates are amazing sources of antioxidants.
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).
Green Vegetables
Green vegetables, such as broccoli, green beans, and cabbage, and leafy greens like spinach, kale, and cauliflower leaves, are rich sources of iron that one can find easily.
Answer :Lettuce does contain a small amount of iron; according to the USDAs nutrient database, for example, a cup of green leaf lettuce has 0.31 milligrams of iron.
Berries – Berries are not a strong carrier of iron but they act as an active iron absorber. Strawberries, blueberries, cranberries or blackberries are all good sources of vitamin C. Consumption of any type of berries increases the absorption rate of non-heme iron. 100 grams of berries contain 0.3mg Iron.
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.
Dairy products such as cheese, cottage cheese, milk and yogurt, although rich in calcium, have negligible iron content.
Iron is lost from the body through sweat, shedding intestinal cells, and blood loss. About one third of the world's population is iron deficient. Menstruating women are at greater risk than men and postmenopausal women of iron deficiency.
Studies indicate that high blood sugar levels can cause the body to absorb less iron, resulting in iron deficiency anemia. Gastrointestinal bleeding and kidney damage are other common diabetes complications that can lead to anemia.
Walnuts are a good source of healthful fats, protein, and fibre. They are said to help promote heart and bone health and among other benefits such as being high in iron.