Key Takeaways
\nMany fruits and vegetables provide non-heme iron, making them helpful additions for boosting iron intake\u2014especially in plant-forward diets.Pairing iron-rich produce with vitamin C\u2013rich foods can significantly improve iron absorption.Leafy greens, legumes, and dried fruits are some of the most reliable plant-based sources of iron to eat regularly.<\/p>\n
When you think of iron food sources<\/a>, what comes to mind? For many folks, thoughts of red meat pop up, and it makes sense: Animal foods are naturally high in iron, while plant-based foods<\/a> are lower. Plus, the iron found in plant foods<\/a> isn\u2019t easily absorbed by the body\u2014but that doesn\u2019t mean it\u2019s not worth eating. Some plant-based foods (i.e., fruits and vegetables) are great sources of iron, making them ideal for boosting your iron intake. Read on for the best high-iron fruits and vegetables, plus how to incorporate them into your diet, according to dietitians.<\/p>\n Kristen Lorenz<\/a>, RD, is a registered dietitian and the founder of Kristen Lorenz Nutrition What Is Iron? <\/p>\n Iron is an essential mineral, meaning the body needs it to survive. It\u2019s involved in myriad processes in the body, including immune function<\/a>, cognitive development, DNA synthesis, and energy production, according to Kristen Lorenz, RD. It\u2019s also the main component of hemoglobin, a protein in red blood cells that\u2019s responsible for carrying oxygen throughout the body, notes Lorenz. \u201cWithout adequate iron, the body can\u2019t produce enough healthy red blood cells, which can lead to weakness and impaired immunity,\u201d Lorenz says.<\/p>\n Heme vs. Non-Heme Iron <\/p>\n There are two types of iron: heme and non-heme. Heme iron is found in animal products (think beef, seafood<\/a>, and poultry), while non-heme iron is found in plant-based foods (like fruits and vegetables), per Lorenz. \u201cHeme iron is more bioavailable, meaning it\u2019s better absorbed by the body compared to non-heme iron,\u201d says Samantha Snashall, RDN, LD. For context, the body absorbs about 25% of heme iron and only 17% (or less) of non-heme iron. Luckily, it\u2019s possible to enhance the absorption of non-heme iron by pairing plant sources with vitamin-C rich foods<\/a>, such as citrus fruits, bell peppers<\/a>, and tomatoes<\/a>, notes Lorenz. \u201cCooking iron-rich plant foods in a cast-iron skillet<\/a> is another simple way to enhance your intake naturally,\u201d she adds.\n<\/p>\n How Much Iron Do You Need Per Day? <\/p>\n Before exploring the top fruit and vegetable sources of iron, it helps to know how much you need to begin with. Here\u2019s the recommended daily allowance (RDA) for iron:\n<\/p>\n Adult men (19 to 50 years old): 8 milligramsAdult women (19 to 50 years old): 18 milligramsPregnant adults: 27 milligrams<\/p>\n 12 High-Iron Fruits and Vegetables <\/p>\n From leafy greens to dried fruit, these dietitian-approved fruits and vegetables are among the best plant-based sources of iron.\n<\/p>\n Spinach <\/p>\n Spinach. With nearly 6.5 milligrams of iron per one cup cooked, spinach<\/a> is an excellent source of iron. Be sure to pair it with sources of vitamin C, such as lemon juice or cooked tomatoes, to boost absorption, notes Lorenz. Eating the leafy green will also up your intake of lutein, an antioxidant that supports eye health, and folate, which is essential for red blood cell production, shares Lorenz. \u201cEnjoy spinach saut\u00e9ed with garlic, olive oil, and a squeeze of fresh lemon, blended into smoothies<\/a>, or as a nutrient-dense base for salads,\u201d she says.\n<\/p>\n Dried Apricots <\/p>\n Apricot Quick Bread with Bran. For a quick iron-rich snack<\/a>, reach for dried apricots. They offer nearly two milligrams of iron per half-cup serving, according to data from the USDA. What\u2019s more, dried apricots contain fiber and potassium<\/a> for digestive and heart health, respectively, says Lorenz. Enjoy dried apricots on their own, or \u201cadd them to oatmeal, yogurt parfaits, or trail mix for a nutrient-dense carbohydrate energy boost,\u201d she suggests.\n<\/p>\n Dates <\/p>\n Credit: Getty Images<\/p>\n If you love Medjool dates<\/a>, you\u2019re in luck\u2014the sweet and chewy ingredient is a high-iron fruit. Four Medjool dates offer approximately one milligram of iron, as well as fiber, potassium, and copper, per Snashall. They\u2019re also wonderfully versatile, as you can use them to naturally sweeten salads, homemade energy bites, and smoothies. Additionally, Medjool dates can be eaten alone as a snack, but if you\u2019re craving an extra boost of flavor, take a tip from Snashall and dip them in almond butter<\/a>.\n<\/p>\n Swiss Chard <\/p>\n Credit: <\/p>\n Mint Images\/Getty Images<\/p>\n Offering approximately four milligrams of iron for every one cup cooked, Swiss chard is another high-iron vegetable. \u201cIt\u2019s also a valuable source of immune-boosting vitamin A<\/a>, bone-building vitamin K<\/a>, and gut-friendly fiber,\u201d Snashall shares. \u201cTry cooking Swiss chard with your favorite seasonings, or eating it raw in a salad with strawberries, a particularly rich source of vitamin C,\u201d Snashall adds.\n<\/p>\n Lentils <\/p>\n Credit: Getty Images<\/p>\n Nosh on one cup of cooked lentils and you\u2019ll get nearly seven milligrams of iron, per data from the USDA. What\u2019s more, lentils offer fiber, B vitamins<\/a>, and plant-based protein, according to Snashall. They\u2019re most commonly used for traditional Indian dishes like dal (lentil curry), she says\u2014though they also work well in stews, soups<\/a>, and salads, like our vibrant Squash and Lentil Salad<\/a>.<\/p>\n Lima Beans <\/p>\n Credit: <\/p>\n MEDITERRANEAN \/ Getty Images<\/p>\n Lima beans contain roughly four milligrams of iron per one cup cooked, per data from the USDA. They also provide \u201cfiber and plant-based protein<\/a>, making them a great addition to a balanced diet,\u201d explains Lorenz. \u201cThey\u2019re also a good source of potassium, which supports heart health and muscle function.\u201d Not sure how to eat lima beans? \u201cAdd them to soups, stews, or grain bowls for a hearty, iron-rich boost,\u201d Lorenz continues.\n<\/p>\n Asparagus <\/p>\n Pan-Roasted Asparagus. For every one cup of cooked asparagus<\/a>, you\u2019ll get about two milligrams of iron, based on data from the USDA. The vegetable is also rich in folate<\/a> (which is key for cell growth and pregnancy health) and antioxidants like glutathione, which supports detoxification and immune function, notes Lorenz. \u201cAsparagus is delicious when roasted with olive oil and lemon, tossed into stir-fries, or chilled in salads for a refreshing crunch,\u201d Lorenz adds. It\u2019s also a popular side dish for meat, such as grilled fish<\/a> or chicken.\n<\/p>\n Beets <\/p>\n Credit: Igor Golovniov\/Getty Images<\/p>\n Known for their deep pink color and earthy-sweet flavor, beets<\/a> are another plant-based source of iron. \u201cOne cup of raw beets contains about one milligram of iron, along with folate, manganese<\/a>, and vitamin C,\u201d says Snashall. Enjoy the root vegetable in smoothies, as a roasted side dish, or tossed in a Bitter Greens and Beet Salad<\/a>.\n<\/p>\n Figs <\/p>\n Fresh Figs Dessert. Though not the highest source of non-heme iron, figs are worth adding to your plate. In general, dried figs are higher in iron than fresh, offering about 1.5 milligrams per half-cup, according to data from the USDA. They also contain \u201ccalcium<\/a>, magnesium, and fiber, which support bone health<\/a> and digestion,\u201d says Lorenz. \u201cNaturally sweet and chewy, figs are a great addition to salads, oatmeal, or whole-grain toast with nut butter for a balanced snack,\u201d she shares. Plus, they\u2019re divine when roasted, as the cooking process caramelizes their natural sugars. Try topping your next pizza<\/a> with figs, spinach, and tomato sauce to fuel up on iron and vitamin C.\n<\/p>\n Raisins <\/p>\n What is a Raisin?. Raisins provide about one milligram of iron for every quarter cup, based on data from the USDA. The dried fruits<\/a> are \u201calso a great source of fiber, potassium, carbohydrates, and calcium,\u201d according to Snashall. To incorporate raisins into your dishes, toss them in salads, or pair them with celery and peanut butter for a classic ants-on-the-log snack, Snashall suggests.\n<\/p>\n Avocado <\/p>\n Credit: <\/p>\n Westend61 \/ Getty Images<\/p>\n Avocado<\/a> is a fruit (yes, fruit!) that holds nearly one milligram of iron per fruit, according to data from the USDA. It\u2019s also a rich source of vitamin C, which enhances the absorption of non-heme iron, as well as healthy fats<\/a> and potassium, per Snashall. \u201cThere are so many things you can do with avocado: make guacamole<\/a>, spread it on toast<\/a>, serve it in a salad, or simply have it alone with seasoning,\u201dshe\u00a0 says.<\/p>\n Strawberries <\/p>\n Credit: <\/p>\n Hohenhaus \/ Getty Images<\/p>\n As a rich source of vitamin C, strawberries can help boost the absorption of non-heme iron found in plant foods. They also contain approximately one milligram of iron per one cup sliced, according to data from the USDA. Additionally, strawberries are a noteworthy source of gut-friendly fiber,<\/a> according to Snashall. Their mildly sweet flavor will shine in many dishes, whether you\u2019re blending them in smoothie bowls<\/a> or making Strawberry-Chia Breakfast Pudding<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"Key Takeaways Many fruits and vegetables provide non-heme iron, making them helpful additions for boosting iron intake\u2014especially in…\n","protected":false},"author":2,"featured_media":211976,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[134,111,139,556,69],"class_list":{"0":"post-211975","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-new-zealand","10":"tag-newzealand","11":"tag-nutrition","12":"tag-nz"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/211975","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=211975"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/211975\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/211976"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=211975"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=211975"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=211975"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSamantha Snashall<\/a>, RDN, LD, is a registered dietitian nutritionist at The Ohio State University Wexner Medical Center.<\/p>\n
\nCredit: istetiana\/Getty Images<\/p>\n
\nCredit: Joff Lee\/Photolibrary\/Getty Images<\/p>\n
\nCredit: Yulia Reznikov\/Getty Images<\/p>\n
\nCredit: Sanna Lindberg\/Getty Images<\/p>\n
\nCredit: Getty<\/p>\n