Iron, often considered the unsung hero of our nutritional needs, plays a central role in maintaining vitality and overall well-being. Its primary function involves transporting life-sustaining oxygen to every cell in our body, making it a cornerstone of optimal health.
Insufficient iron levels can lead to anemia, a condition that not only depletes our energy levels but also affects our cognitive abilities and immunity.
While animal sources provide easily absorbable iron, the importance of plant-based foods, especially for those on vegetarian or vegan diets, should not be underestimated.
Vegetables, though not exceptionally rich in iron, serve an important role in contributing a major portion of our overall iron intake, as well as a range of other essential nutrients, further highlighting their importance in a balanced diet.
In this article, we'll explore the iron abundance in vegetables, highlighting the top 10 richest sources. Additionally, we'll go over various health benefits that extend beyond iron content. So let's get started.
How Much Iron Do We Need Per Day?
The required daily iron intake varies based on several factors, including age, gender, blood loss (such as menstruation), pregnancy, and lactation.
Generally, men require higher nutrient intake than women, but when it comes to iron, it’s a different story. Women between the ages of 19 and 50 actually need more than twice the amount of iron compared to men. This higher requirement is mainly due to the regular loss of blood during menstruation, with an estimated 1 mg of iron lost for each day of bleeding.
For adult men aged 19 and older, the daily iron requirement is typically 8 mg, as recommended by the National Institute of Health. However, iron needs vary among different groups.
For women between the ages 19 and 51, the recommended daily intake increases to 18 mg to account for iron loss during menstruation. Postmenopausal women, on the other hand, have a lower daily iron requirement of 8 mg.
Expectant mothers are advised to increase their daily iron intake to 27 mg during pregnancy to ensure a safe and healthy pregnancy. For breastfeeding mothers, those under the age of 19 should strive for 10 mg, while those 19 and older should aim for 9 mg daily.
Interestingly, vegans need 1.8 times more iron than meat eaters. For women, this translates to 32 mg, while men need 14 mg. This increased requirement is because the type of iron found in plant-based foods (non-heme iron) is not as easily absorbed by the body as the heme iron found in animal products.
1. Spinach
Spinach is often celebrated as an excellent choice for preventing or treating iron-deficiency anemia. Its stellar reputation is well-deserved, as it boasts not only a high iron content but also an abundance of folic acid, a B-vitamin that plays an essential role in the production and maintenance of healthy red blood cells, helping to prevent anemia.
What makes spinach even more remarkable is its iron content, which rivals that of red meat, albeit in a less easily absorbed form. However, spinach comes with a built-in solution; it’s exceptionally high in vitamin C, a nutrient known to enhance iron absorption.
To put things into perspective, a one cup (180 grams) serving of cooked spinach delivers a substantial 6.4 mg of iron, which accounts for 36% of your Daily Value (DV). This comes paired with 66% of the DV for folic acid, and a generous 20% for vitamin C.(1)
2. Morel Mushrooms
When it comes to iron-rich mushrooms, morels come out on top. Just one cup (66 grams) of these earthy delights provides a noteworthy 8 mg of iron, which is equivalent to 45% of the DV. (2)
The challenge with morels lies in their elusive nature, which often proves difficult to find. In such cases, consider oyster mushrooms and white mushrooms as excellent substitutes. A single cooked cup (156 grams) of white mushrooms offers around 2.7 mg of iron, or 15% of the DV, while one large raw oyster mushroom (148 grams) provides 2 mg of iron, or 11% of the DV.(3)(4)
Be careful, however: morels should never be consumed raw or in large quantities, as they contain a mildly toxic substance that cooking effectively neutralizes. Additionally, some individuals may experience allergic reactions to morels.
Beyond their iron content, mushrooms, in general, boast an array of essential nutrients, including zinc, selenium, vitamin D, potassium, B-vitamins, and copper. They also provide a good amount of fiber, protein, and an assortment of antioxidants, all packed into a low-calorie package.
3. Cooked Lima Beans
No need to get caught up in the legume-versus-vegetable debate; what truly matters is that lima beans are a remarkable source of iron. When you enjoy a cooked cup (170 grams) of these versatile beans, you’re providing your body with a generous 4.2 mg of iron, which is more than a quarter of your DV.(5)
But the benefits go much further. This same serving provides an impressive 21% of your daily potassium needs, contributing to healthy blood pressure. Additionally, lima beans provide 12% of the DV for zinc , 98% for manganese, and 58% for copper.
For people with diabetes, lima beans are a welcome addition to the menu. They have a low glycemic index and a high content of soluble fiber, which contributes to slower absorption of carbohydrates, helping to regulate blood sugar levels.
4. Swiss Chard
Swiss chard is a nutritional powerhouse that is brimming with iron. One cooked cup (175 grams) provides a substantial 4 mg of iron, which equates 22% of the DV.(6)
Swiss chard, much like its leafy green counterparts, offers a wealth of essential vitamins such as K, A, C, and E, as well as vital minerals like magnesium and copper. Furthermore, it is loaded with antioxidants, mainly polyphenols and carotenoids.
Including Swiss chard and other leafy greens in your daily diet can be an excellent way to promote your overall health and well-being.
5. Peas
Whether you prefer the crispness of snow peas or the heartiness of green peas, both varieties pack a nutritional punch, especially when it comes to iron. In a single cup of cooked peas (160 grams), snow peas supply 18% of your daily iron requirement, while green peas offer a decent 14%.(7)(8)
What sets peas apart among vegetables is their remarkable protein content, making them an excellent source of plant-based protein. Beyond their protein prowess, peas are rich in a range of essential minerals, including magnesium, potassium, and calcium. These minerals have demonstrated potential in reducing the risk of heart disease by aiding in the regulation of blood pressure and supporting overall cardiovascular health.
6. Mashed Sweet Potatoes
Mashed sweet potatoes are a generous supplier of iron, providing 3.4 mg per cup (255 g), which boosts your daily iron intake by 19%. Preparing this delicious dish is a breeze; you'll only need six sweet potatoes, 3/4 cup of milk, 1/2 cup of butter, 3/4 cup of maple syrup, and less than an hour of your time.(9)
Beyond their iron content, mashed sweet potatoes are loaded with essential nutrients, including copper, manganese, vitamin A, and a range of B-vitamins. This combination of flavors and health benefits makes mashed sweet potatoes a delightful and nutritious addition to your diet.
7. Asparagus
Asparagus, a delectable vegetable with a distinct taste, is not just known for its flavor but also for its nutritional value.
One cup of cooked asparagus (180 grams) contains about 2.9 mg of iron, providing 16% of the DV. Additionally, asparagus is a good source of folate, vitamin K, fiber and various antioxidants.(10)
8. Beet Greens
Beet greens, often overshadowed by their vibrant root, deserve a spotlight for their nutritional richness.
A one-cup serving of cooked beet greens (144 grams) provides an impressive 2.7 mg of iron, contributing 15% of the DV.(11)
These greens are also brimming with essential vitamins and minerals, including vitamin K, vitamin A, riboflavin and potassium, along with fiber and antioxidants.
Incorporating beet greens into your meals not only enhances flavor, but also infuses your diet with a spectrum of nutrients that support your overall health and well-being.
9. Spirulina
Spirulina, a superfood derived from blue-green algae, stands out as a nutritional powerhouse with numerous health benefits. Whether consumed as a supplement or incorporated into recipes like beverages and smoothies, this versatile algae provides a high amount of iron, accounting for 4 mg, or 22% of the DV.(12)
In addition to its iron content, spirulina boasts a wealth of essential nutrients, including copper, riboflavin, thiamine, and a variety of antioxidants, making it a valuable addition to your diet.
10. Collard Greens
Collard greens, renowned for their deep green, hearty leaves, are an iron-rich addition to your diet. A one-cup serving of cooked collard greens (190 grams) contains around 2.2 mg of iron, which accounts for 12% of the DV.(13)
Beyond their iron content, these leafy green vegetables are brimming with essential vitamins, including vitamin K, vitamin A, and vitamin C. Moreover, they’re a valuable source of dietary fiber and calcium, contributing not only to your iron intake but also to overall health and well-being.