4 Choices of Vegetables That Contain Iron

Not only from meat, sources of iron intake can also be obtained from vegetables. There are also various choices of vegetables that contain iron. So that you don't get confused about choosing the type of vegetables, let's see the complete information below.

Iron is one of the important nutrients for the body. Without adequate iron intake, the body can lack energy, get tired easily, get dizzy, and even have an impact on unstable emotions. There are 2 forms of iron that can be found in food, namely iron from animals (heme) and iron from plants (nonheme).

4 Choices of Vegetables That Contain Iron

The body actually absorbs the most iron from animal products, such as meat, eggs, and fish. However, that does not mean that the intake cannot be met through plant-based products, especially for people who adopt a vegan or vegetarian lifestyle.

List of Vegetables Containing Iron

Everyone's iron needs are generally different, depending on age, gender, and health conditions. Adult women generally need iron intake of 18 mg per day, pregnant women 27 mg per day, and 9 mg for breastfeeding mothers.

Meanwhile, adult men generally need 8 mg per day. The maximum limit for iron intake for adults is no more than 45 mg per day.

So that daily iron needs can be met properly, it is important to choose the right foods, including vegetables that contain iron. Here is a selection of vegetables that contain iron:

1. Spinach

One of the vegetables that are rich in iron is spinach. In 100 grams of spinach, it contains about 3.5 mg of iron, equivalent to 25% of the daily iron requirement. In addition to iron, spinach also contains a lot of vitamin C which can increase the absorption of iron in the body

Because it is rich in these nutrients, spinach can be used as a good intake to prevent iron deficiency anemia.

2. Kale leaves

Kale is one of the low-calorie foods that store many nutrients, including iron. In 100 grams of kale leaves, contained about 1.6 mg of iron. In addition, this vegetable from the cabbage family also contains vitamin C which is even more abundant than oranges.

Kale leaves are also rich in other minerals, such as magnesium and potassium. This mineral plays a role in maintaining bone health and lowers the risk of heart disease

3. Broccoli

Broccoli is also a vegetable that contains iron. Although the amount is not as much as spinach and kale, broccoli can be a good choice of vegetables to meet daily iron intake. In 100 grams of broccoli, there is at least almost about 1 mg of iron

Broccoli is also rich in vitamin C and various important nutrients for the body, such as potassium, phosphorus, zinc, as well as vitamins A, B, D, E, and K.

4. Potato

Potatoes are known as vegetables that are rich in fiber. However, not only that, potatoes also contain iron in large amounts. In 100 grams of potatoes, there is 1 mg of iron

Potassium is also high in potassium which can control blood pressure and vitamin C, which can strengthen the immune system and prevent chronic diseases.

Most of the nutrients in potatoes are in the skin. So, if you want to get the maximum benefits of potatoes, try to eat the skin too, OK.

How to Maximize Iron Intake from Vegetables

Because your body absorbs iron best from animal products, there are several ways you can maximize your iron intake from vegetables. Here's how:

  • Eat vegetables that contain iron along with vitamin C or vitamin A intake, such as carrots, sweet potatoes, pumpkin, oranges, or melons
  • Limit calcium intake, for example from taking calcium supplements without a doctor's advice, because it can inhibit iron absorption
  • Avoid consuming coffee and tea with meals as they can reduce iron absorption by 50–90%

Consuming vegetables that contain iron is good for maintaining a healthy body and preventing anemia. However, make sure you also continue to eat a variety of foods to complement the other nutrients your body needs.

If you're still confused about what types of vegetables that contain iron for your daily consumption, try consulting your doctor to get the best advice, including the right amount of intake.

Label : Healthy living cat_Healthy living

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