Which Vegetables Are High in Iron but Not Bad for You?
When it comes to getting enough iron in your diet, vegetables are often overlooked. But there are actually a number of veggies that are great sources of iron without being high in calories or unhealthy fats.
Here are some of the best vegetables to eat for iron:
- Spinach: 1 cup of cooked spinach has about 3.5 mg of iron, which is about 20% of the recommended daily intake for adults. Spinach is also a good source of vitamin C, which helps the body absorb iron.
- Kale: 1 cup of cooked kale has about 1.5 mg of iron, which is about 10% of the recommended daily intake. Kale is also a good source of calcium, vitamin A, and vitamin K.
- Broccoli: 1 cup of cooked broccoli has about 1 mg of iron, which is about 6% of the recommended daily intake. Broccoli is also a good source of vitamin C, vitamin K, and fiber.
- Green beans: 1 cup of cooked green beans has about 1 mg of iron, which is about 6% of the recommended daily intake. Green beans are also a good source of vitamin C, vitamin K, and fiber.
- Asparagus: 1 cup of cooked asparagus has about 1 mg of iron, which is about 6% of the recommended daily intake. Asparagus is also a good source of vitamin K, folate, and fiber.
These are just a few of the many vegetables that are high in iron but not bad for you. So next time you're looking for a healthy way to get your iron fix, reach for a veggie-packed meal.
Related Questions and Answers:
- What are the symptoms of iron deficiency? Fatigue, shortness of breath, pale skin, and cold hands and feet.
- How much iron do I need each day? Men need 8 mg of iron per day, while women need 18 mg per day.
- Can I get too much iron from vegetables? It is rare to get too much iron from vegetables alone. However, it is important to avoid taking iron supplements unless you are under the supervision of a doctor.
- What are some good sources of non-heme iron? Non-heme iron is the type of iron found in plants. Good sources include beans, lentils, tofu, and fortified cereals.
- What are some good sources of heme iron? Heme iron is the type of iron found in animal products. Good sources include red meat, fish, and poultry.
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