Which Vegetables Are Included in Iron Foods Lists?


Quick Answer

Some iron-rich vegetables include broccoli, baked potatoes, canned lima beans and split peas. All of these vegetables contain at least 2.1 milligrams of iron per serving. Spinach and green peppers are also considered to be iron-rich foods; they contain at least 0.7 milligrams of iron per serving.

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Full Answer

The form of iron found in plant foods is known as nonheme iron. It is harder for the body to absorb than the heme iron found in animal foods. In addition to being found in some vegetables, nonheme iron is also found in plant foods including cooked beans and tofu. Pumpkin or squash seeds, enriched egg noodles, wheat germ and dried apricots are also good sources of this nutrient.

There are many animal products that are high in heme iron. Three ounces of chicken or beef liver, clams or oysters all contain at least 3.5 milligrams of heme iron per serving. Cooked beef, cooked sardines and cooked turkey all contain 2.1 milligrams or more of heme iron per serving.

Failure to get enough iron in the diet leads to a condition called iron deficiency anemia, which causes people to feel weak and tired. About 20 percent of women and 3 percent of men are deficient in iron.

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