Certain vegetables, including potatoes, leafy greens, nuts, seeds, and legumes, can help you reach your necessary iron intake. Learn which foods have the highest iron content.
Iron is a necessary nutrient for many bodily functions.
Iron is found in two forms: heme comes from animal products, while non-heme comes from plants.
The amount of iron you need daily can depend on different factors, including age, sex, existing conditions, menstruation, pregnancy, and nursing.
Vegetarian sources of iron are plentiful. Read on to learn which may be best to boost your iron levels.
Legumes are excellent sources of iron.
Listed are the legumes high in iron, with the most iron at the top of the list.
| Food | Iron value |
|---|---|
| tofu | |
| black-eyed peas | |
| navy beans | |
| tempeh | |
| chickpeas | |
| red kidney beans | |
| lentils | |
| white beans | |
| soybeans | |
| natto (fermented soybeans) |
High iron nuts and seeds include:
To maximize iron absorption, eat cooked vegetables with vitamin C-rich foods.
Tomatoes contain more iron when dried or concentrated, and potatoes have higher iron when unpeeled with their skins. Sweet potatoes offer a good amount of iron even when peeled.
The following vegetables and vegetable-derived products offer a high amount of iron per serving:
| Food | Iron value |
|---|---|
| broccoli | |
| oyster mushrooms | |
| Brussels sprouts | |
| baked potatoes | |
| tomato paste and canned tomatoes | |
| sun-dried tomatoes | |
| beet greens | |
| white mushrooms | |
| Swiss chard | |
| palm hearts | |
| spinach |
Fruit may not be the first food type you think of when you want to increase your iron intake. However, some fruits are surprisingly high in iron.
Here are the best fruit sources of iron.
While whole grains have various health benefits, not all are equally beneficial.
For instance, grain processing and refining
For this reason, whole grains typically contain more iron than refined grains. That said, most refined grain products are fortified with iron, so they can still be good sources.
The following are types of whole grains containing the most iron per portion.
Certain other foods also contain significant amounts of iron.
Adding the following to your diet can help you meet your recommended daily iron intake.
| Food | Iron |
|---|---|
| dried thyme | |
| blackstrap molasses | |
| dark chocolate |
Iron is an essential nutrient for the human body. This mineral can be found in various foods, including many plant foods.
The plant foods listed in this article are good iron sources and contain various other nutrients and beneficial plant compounds.
Adding them to your diet can help you meet your iron requirements and may benefit your overall health.
