A
Artichoke
Artichokes are a great source of iron, providing about 1.6 mg of iron per medium artichoke. They also offer fiber, vitamin C, and antioxidants. Including artichokes in your diet can help boost your iron levels, supporting healthy red blood cell production and energy metabolism.
B
Beet Greens
Beet greens, the leafy tops of beets, are rich in iron, offering approximately 2.7 mg per cooked cup. They’re also high in vitamins A and K, and provide calcium and magnesium. Incorporating beet greens into your meals can enhance your iron intake and contribute to overall nutritional wellness.
C
Collard Greens
Collard greens are leafy vegetables high in iron, providing about 2.2 mg per cooked cup. They’re also packed with vitamins A, C, and K, as well as calcium and fiber. Adding collard greens to your diet can support iron levels and promote bone health.
D
Dandelion Greens
Dandelion greens are a potent source of iron, offering around 1.9 mg per cooked cup. They also contain vitamins A, C, and K, and are rich in antioxidants. Dandelion greens can help improve iron intake and support liver and digestive health.
E
Edamame
Edamame, young soybeans often used as vegetables, provide about 2.3 mg of iron per cooked cup. They’re also a good source of plant-based protein and fiber. Including edamame in your diet can boost iron levels and support muscle health.
F
Fiddlehead Ferns
Fiddlehead ferns offer approximately 1.6 mg of iron per cooked cup. They’re also rich in vitamins A and C, and provide antioxidants. Including fiddlehead ferns in your meals can enhance iron intake and add a unique flavor to your dishes.
G
Garden Cress
Garden cress is a leafy green that provides about 1.5 mg of iron per 100 grams. It’s also high in vitamins A, C, and K, and contains antioxidants. Adding garden cress to salads and sandwiches can help boost your iron intake.
H
Hearts of Palm
Hearts of palm offer about 4.6 mg of iron per one cup sliced. They are also a good source of potassium and fiber. Including hearts of palm in your diet can enhance iron levels and support cardiovascular health.
I
Irish Sea Moss
While not a traditional vegetable, Irish sea moss is a type of seaweed that contains about 9 mg of iron per 100 grams. It’s also rich in iodine and antioxidants. Adding Irish sea moss to smoothies or soups can contribute to your iron intake.
J
Jerusalem Artichoke
Jerusalem artichokes contain about 3.4 mg of iron per 100 grams. They’re also rich in fiber and potassium. Including Jerusalem artichokes in your diet can help boost iron levels and support digestive health.
K
Kale
Kale is a leafy green vegetable that provides about 1.2 mg of iron per cooked cup. It’s also rich in vitamins A, C, and K, as well as antioxidants and fiber. Adding kale to your meals can help improve iron intake and contribute to overall health.
L
Lentils (Used as Vegetables)
Lentils offer approximately 6.6 mg of iron per cooked cup. While they’re legumes, lentils are often used in dishes like soups and salads as a vegetable component. They’re also high in protein and fiber, supporting muscle health and digestion.
M
Mustard Greens
Mustard greens provide about 1.1 mg of iron per cooked cup. They’re rich in vitamins A, C, and K, and offer antioxidants. Including mustard greens in your diet can enhance iron intake and support immune health.
N
Nettles
Nettles are high in iron, offering about 1.5 mg per cooked cup. They’re also rich in vitamins A, C, and K, and minerals like calcium and magnesium. Once cooked, nettles can be used in soups and teas, boosting your iron intake.
O
Okra
Okra contains about 0.4 mg of iron per cooked cup. While not exceptionally high, it contributes to overall iron intake. Okra is also rich in vitamins C and K, and supports digestive health due to its fiber content.
P
Parsley
Parsley is surprisingly high in iron, providing about 3.7 mg per 100 grams. It’s also rich in vitamin C, which enhances iron absorption. Incorporating parsley into your meals can boost iron levels and add freshness to dishes.
Q
Quinoa Greens
Quinoa greens, the leaves of the quinoa plant, offer about 4 mg of iron per 100 grams. They’re also rich in vitamins A and C. Using quinoa greens in salads or sautés can increase your iron intake and add variety to your diet.
R
Red Swiss Chard
Red Swiss chard is high in iron, providing about 2 mg per cooked cup. It’s also rich in vitamins A, C, and K, and offers antioxidants. Adding red Swiss chard to your meals can help improve iron levels and support overall health.
S
Spinach
Spinach is renowned for its iron content, offering about 6.4 mg per cooked cup. It’s also rich in vitamins A, C, and K, and provides antioxidants. Including spinach in your diet can significantly boost iron intake and support various aspects of health.
T
Turnip Greens
Turnip greens provide about 1.2 mg of iron per cooked cup. They’re also rich in vitamins A, C, and K, and calcium. Incorporating turnip greens into your diet can enhance iron intake and promote bone health.
U
Upland Cress
Upland cress offers about 1.5 mg of iron per 100 grams. It’s also rich in vitamins A, C, and K. Adding upland cress to salads and sandwiches can help boost iron intake and provide a peppery flavor.
V
Valerianella (Lamb’s Lettuce)
Valerianella, also known as lamb’s lettuce or corn salad, provides about 2 mg of iron per 100 grams. It’s rich in vitamins A and C, and its tender leaves make a nutritious addition to salads, enhancing your iron intake.
W
Watercress
Watercress is high in iron, offering about 0.2 mg per cup, and about 2 mg per 100 grams. It’s also rich in vitamins A, C, and K, and antioxidants. Including watercress in your diet can enhance iron intake and support immune health.
X
Xiao Bai Cai (Baby Bok Choy)
Baby bok choy provides about 0.8 mg of iron per cooked cup. It’s also rich in vitamins A and C, and offers calcium. Including baby bok choy in stir-fries and soups can contribute to your iron intake.
Y
Yams
Yams contain about 0.8 mg of iron per cooked cup. While not exceptionally high, they contribute to overall iron intake. Yams are also a good source of fiber, potassium, and vitamins, supporting overall health.
Z
Zucchini
Zucchini provides about 0.5 mg of iron per cooked cup. Although not high in iron, it adds to your overall intake. Zucchini is low in calories and offers vitamin C and fiber, making it a healthy addition to various dishes.