Top 5 Iron Rich Vegetables
Why is iron so important nutrient for our health? well as a central part of hemoglobin it carries oxygen in the blood. Deficiency of this important mineral can cause many health problems like gastrointestinal disturbances, poor exercise and also work performance, impaired cognitive function. Iron dysregulation and Iron deficiency anemia are linked with conditions like rheumatoid arthritis (RA) and Lupus Erythematosus. When we talk about children iron is very important for them, because iron deficiency anemia can cause psychomotor and also cognitive abnormalities resulting in future learning difficulties.
Brussels Sprouts. You may don’t liked this vegetable as a kid, but when you try once you will learn just how healthy these tasty veggies are. Brussels sprouts are a good source of many nutrients, antioxidants, vitamins, folate, and fiber. For real they are an excellent source of iron and a good way to prevent fatigue and also other symptoms of iron deficiency. Serving Size 1/2 cup, contain 0.9 milligrams of iron (5% DV), and 28 calories.
Kale. If you can’t afford a jump in calories and you need more iron in your diet Kale is an excellent choice. This vegetable comes with a mountain of nutrients and just a handful of calories. One of the cruciferous vegetables helping to fight against anemia and fatigue with a high iron content. Some people have trouble to eating it raw, so if you don’t like it raw try to make delicious kale chips in your oven or food dehydrator or just throwing it in your soup. Serving Size (1 cup), contain 1.1 milligrams of iron (6% DV), and 1.3 calories.
Peas. Another green vegetable with slightly sweeter taste, it may be consumed fresh or cooked, you can incorporate peas into your salad, soup, and pasta dishes. And just like other green vegetable Peas is rich in iron and also other nutrients. Serving Size 1/2 cup, contain 1.2 milligrams of iron (7% DV), and 62 calories.
Broccoli. Many vegetables contain lots of iron and also many of them are packed with iron inhibitors, this means that your body is unable to absorb that much iron. Good news is that cruciferous veggies like this are also filled with vitamin C. This is very important to absorb and digest the essential iron. Adding Broccoli to your daily diet is a great way to get more iron. Serving Size 1/2 cup, contain 0.3 milligrams of iron (2% DV), and 15 calories.
Cooked Spinach. Because Spinach has long list of nutrients, vitamins and minerals are consistent ranks at the top of the superfood lists. Cooked spinach is an excellent source of iron among other myriad nutrients, and also is loaded with vitamin C, so your body will have no problem to absorbing all that iron. And yes Spinach can be eaten raw, but cooking it will bring you more iron, among other benefits. Serving Size 1 cup, contain 6.4 milligrams of iron (36% DV), and 41 calories.