7 Iron-Rich Vegetables To Fight Anemia

Iron is crucial for your body. It helps transport oxygen to your cells and produce energy. While you may think red meat is the only way to get more iron, there are plenty of plant-based sources that can boost your intake. Here are 7 iron-rich vegetables to combat anemia.

Spinach

This green leafy vegetable is a powerhouse of iron, containing 2.7 mg per 100 grams. Cooked spinach contains even more iron than raw. Spinach is good for heart, bone, and digestive health. 

Collard Greens

One cup of collard greens contains 2.5 mg of iron to support hemoglobin production, immunity, and energy levels. Like other leafy greens, collards are also a great source of fibre, vitamins, and minerals.

Broccoli

Not only does broccoli contain a high amount of iron, but it is also rich in vitamin C, which helps your body absorb that iron better. Plus, its anti-inflammatory, antioxidant, and fibre properties can support heart health.

Peas

Peas are surprisingly high in iron, containing 1.5 mg of iron in 100 grams. You can add them to pasta, soups, or stir-fries, or eat them on their own as a simple side dish. 

Potatoes

Believe it or not, potatoes (especially with the skin on) are a good source of iron, with 1.9 mg in one large, unpeeled potato. They also contain fibre and other nutrients that support overall health.

Beetroot

Known for its vibrant colour, beetroot offers 0.8 mg of iron per 100 grams. Plus, it is packed with antioxidants and other essential nutrients, making it a great addition to salads, smoothies, or roasted dishes.

White Mushrooms

Low in calories and sugar, white mushrooms are packed with essential nutrients such as protein, vitamin D, and B12. It contains 0.5 mg of iron per 100 grams, which is helpful for people who are vegetarians and vegans.