Iron is an essential mineral required to produce red blood cells, which transport oxygen throughout our system. Luckily, many fruits and vegetables are iron-rich! In this blog post, we will discuss the best iron-rich fruits and vegetables that you can include in your diet.
Spinach
This leafy green is known for its iron-rich properties. In fact, a single cup of spinach (30g) contains 0.81mg of iron, which is around 5 percent of the daily recommended value. Spinach is also a good source of vitamin C, which enhances iron absorption in our system.
Lentils
Lentils are high in fiber, protein, and iron. 100 grams of cooked lentils contains 3.3mg of iron, which is almost 19 percent of the daily recommended value. Lentils are also a great source of folate, which is essential for red blood cell production.
Broccoli
This cruciferous vegetable is a rich source of iron and vitamin C. 100 grams of broccoli contains around 0.73mg of iron, which is 4 percent of the daily recommended value. Additionally, broccoli is loaded with antioxidants, which help fight off inflammation and prevent chronic diseases.
Prunes
Prunes are an excellent source of iron, which is why they are often recommended for people with anemia. 100 grams of dried prunes contains 0.93mg of iron, which is around 5 percent of the daily required value. Prunes are also high in fiber and other minerals like potassium and magnesium.
Kiwi
While kiwi may not be the first fruit that comes to mind when you think of iron-rich products, it is a great source of this vital mineral. 100 grams of kiwi contains 0.31mg of iron, which is around 2 percent of the daily recommended value. Kiwis are also high in vitamin C, which helps enhance iron absorption.
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