Vegetables High in Iron

The human body requires different nutrients like carbohydrates, proteins, fats, vitamins and minerals like iron, calcium, zinc etc. to function properly. Deficiency of any one of these nutrients leads to deficiency diseases. All these nutrients are found naturally in vegetables and fruits. Some are vegetables high in iron, i.e. they contain more iron than other vegetables.

Why is Iron Important?
Before we get to know the vegetables high in iron let us understand why iron is important.
Iron is one of the vital components of hemoglobin. Hemoglobin is required by the red blood cells for supplying oxygen to various organs. Deficiency of hemoglobin can lead to various ailments like iron deficiency anemia. Iron also provides energy and helps in the early stages of brain development.

Iron Requirement: Stage Wise
Though everyone needs iron, the amount of iron to be taken varies at various stages of growth. Babies 6-12 months of age require 11 mg of iron everyday, while children in the 1-12 age group should get about 7-10 mg of iron everyday. Teenage boys require about 11 mg of iron supply daily, whereas teenage girls require 15 mg of iron everyday (as they lose iron during menstruation). Pregnant women require more iron, about 27 mg on a daily basis. Those women who are breast feeding require less iron compared to pregnant women (about 10 mg). Thus vegetables high in iron should be consumed more by pregnant women. Males above 19 years do not need more than 8 mg of iron on a daily basis. Now that you are convinced with the importance of iron, let us take a look at vegetables high in iron.

Vegetables as a Source of Iron
Instead of taking iron tablets, one can get iron through foods with iron, especially through vegetables high in iron. All vegetables are rich in some or the other nutrients, but some vegetables are specially known to be rich in iron. Iron rich foods for vegetarians is in plenty as there are many vegetables high in iron. Some vegetables contain iron which can be easily absorbed. These types of vegetables are very beneficial for anemic people. Besides knowing about foods rich in iron, you should also be aware of the amount of iron that these foods contain. Here is a list of vegetables high in iron with their iron content.

Vegetables High in Iron

Vegetables	Quantity	Iron (mg)
Soybeans	2 cups	30
Cooked Spinach	2 cups	12.8
Swiss Chard (cooked)	2 cups	8
Peas	2 cups	6.76
Chickpeas	2 cups	6.4
Turnip Greens	2 cups	6.4
Collard Greens	2 cups	6.2
Potato	2 large	6
Asparagus	2 cups	5.74
Parsley	1 cup	5.5
Water Cress	2 cups	4.4
Brussels Sprouts	2 cups	3.8
Cooked Pumpkin	2 cups	3.4
Beetroot	2 cups	2.68

Vegetables Having Traces of Iron
Along with vegetables high in iron, there are a few vegetables which contain iron but not as much as spinach. These can be perfect supplements to high iron foods to ensure that you get your required daily dose of iron.

Vegetables	Quantity	Iron (mg)
Beet Green	2 cups	3.8
Bok Choy	2 cups	3.6
Kombu	2 cups	3.2
Mustard Greens	2 cups	2.9
Kale Cabbage	2 cups	2.6
Broccoli	2 cups	1.21
Cauliflower	2 cups	0.94

Foods High in Iron
Iron rich vegetables and fruits are the healthiest source of iron. Like high iron vegetables, there are also high iron fruits and other foods rich in iron. Along with vegetables rich in iron, you can also include fruits like dates, raisins, watermelons etc. in your diet. Few other items that can be added to the list of foods high in iron are beef, oysters, mutton, chicken liver, lentils, etc. For more information you can refer to: Iron Rich Foods - List of Foods High in Iron.

With so many veggies and fruits around, iron rich foods for vegetarians is abundant. So eat these iron rich foods to ensure a healthy and long life!