Which vegetables have the highest iron content?!
Which vegetables have the highest iron content?
I am a Coeliac with a tendency towards anaemia. I've recently cut out meat and want to know what vegetables I can be eating in order to keep up my iron levels.
Answers:
here is a list in order ..Other Iron rich foods... Name of the item first ,... iron content second, ... RDA percentage third, ... Calories last
Thyme ground 124mg 688% * 276
Curry Powder 58mg 321% * 233
Oat & Wheat Bran 45mg 250% * 330
Cinnamon ground 38mg 210% * -
Garam Masala 33mg 183% * 380
Rosemary 30mg 167% * 330
Oxo cube 24.5mg 136% * 230
Paprika 24mg 133% * 290
Bran Flakes 20mg 111% 320
Ready Brek 13.2mg 73% 373
Special K cereal 13mg 73% 370
Bran Wheat 13mg 73% 205
Sesame Seeds 10mg 55% 11
Black Treacle 9.2mg 54% 260
Soya flour low fat 9mg 50% 350
Wheatgerm 8.5mg 49% 300
Liquorice 8mg 44% 310
Cashew Nuts 6.2mg 34% 610
Blackcurrants canned 5mg 28% 45
Figs dried 4.2mg 23% 205
Bombay Mix 3.8mg 21% 500
Lentils boiled 3.5mg 19% 100
Apricots ready-to-eat 3.5mg 19% 160
Hazelnuts 3.2mg 19% 650
Almonds 3mg 17% 600
Twiglets 3mg 17% 380
Soya beans 3mg 17% 140
Malt bread 2.8mg 16% 270
Wholemeal bread 2.7mg 15% 215
Red Kidney beans 2.5mg 14% 100
Watercress 2.2mg 14% 23
SECOND LIST : Soybeans, cooked 1 cup 8.8
Blackstrap molasses 2 Tbsp 7.2
Lentils, cooked 1 cup 6.6
Spinach, cooked 1 cup 6.4
Quinoa, cooked 1 cup 6.3
Tofu 4 ounces 6.0
Bagel, enriched 3 ounces 5.2
Tempeh 1 cup 4.8
Lima beans, cooked 1 cup 4.4
Swiss chard, cooked 1 cup 4.0
Black beans, cooked 1 cup 3.6
Pinto beans, cooked 1 cup 3.5
Turnip greens, cooked 1 cup 3.2
Chickpeas, cooked 1 cup 3.2
Potato 1 large 3.2
Kidney beans, cooked 1 cup 3.0
Prune juice 8 ounces 3.0
Beet greens, cooked 1 cup 2.7
Tahini 2 Tbsp 2.7
Veggie hot dog 1 hot dog 2.7
Peas, cooked 1 cup 2.5
Black-eyed peas, cooked 1 cup 2.3
Cashews 1/4 cup 2.1
Brussels sprouts, cooked 1 cup 1.9
Bok choy, cooked 1 cup 1.8
Bulgur, cooked 1 cup 1.7
Raisins 1/2 cup 1.6
Veggie burger, commercial 1 patty 1.4
Watermelon 1/8 medium 1.4
Soy yogurt 6 ounces 1.1
Tomato juice 8 ounces 1.0
Green beans, cooked 1 cup 1.2
Kale, cooked 1 cup 1.2
Sunflower seeds 1/4 cup 1.2
Broccoli, cooked 1 cup 1.1
Millet, cooked 1 cup 1.1
Sesame seeds 2 Tbsp 1.0
ok..hope that is it
Source(s):
Please make sure to eliminte all foods on list with wheat , rye or barley ... and if you are old enough you must watch beers and alcohol.. .vegan forever!
Green veg is best for preventing anaemia
anything green broccoli cabbage spinach kale peas lettuce
Sprouts pound for pound the best veg ever.
brussels!!! unfortunatly!!! greens and cabbage are also good!
all leafy green veg has some content, although i would take a suppliment also, take it with vitamin c as this helps the absorbtion of iron into the bloodstream.x (also dont drink any tea half an hour before or after taking iron as this inhibits its absorbtion)
Eggs (I know they are not a veg!) are a good source of iron. I would say that you would also need a B12 supplement - meat is a good source of this and many veggies are short. I cut out meat and got IBS! So am back on it now and pretty much rectified itself straight away. If you cut out a whole food group then you have to ensure that those nutrients are replaced somehow - I found this to my cost.
And even though spinach is a good green leafy veggie WITH iron, it also has something in it that can PREVENT the absorption of iron.
Crazy, huh?
Spinach is high in iron content, but only when cooked (sweated) for 2 or 3 minutes, otherwise the iron is boiled out, but you could always drink the water it is cooked in.
Any of the green leafy vegetables are recommended too, but a dietician friend told me that the best all round vegetable, for nutrients and protective elements, is broccolli - again don't over-cook, - best to steam, rather than boil.
Go for the dark green stuff, eg broccoli, spinach, green beans. Dark green is usually a good indicator of high iron content. You could also chew on some dried apricots.
green leafy vegetables are the most common and are known to have the highest iron. example:spinach
Spinach and curly kale is the best, but go for anything dark green in colour.
contact the coeliac society they will give you the best advice.
Absolute best are: jacket potatoes, spinach, broccoli and brussels sprouts, but to absorb the iron, you need to combine it with vitamin c - red peppers are great for this.
i think its spinach, broccoli, broad beans and brussell sprouts{if you can handle sprouts, i cant}
Green leafy vegetables! Spinach, er.. Broccoli, all that Jazz.