Healthy Food

Top 6 Iron Rich Vegetables You Should Eat Often

Iron Rich Vegetables

Your body needs iron to produce hemoglobin. Hemoglobin is a component of red blood cell that carries oxygen in the blood. Depletion of the iron reserve of the body leads to iron deficiency anemia, which causes fatigue, weakens your immune system, slows down brain function and impairs healthy growth and development of the body cells. Iron deficiency can be easily averted by consuming iron rich foods.

Your body’s iron demand can be easily met by consuming red meat, poultry and fish. However, for vegans and vegetarians plant foods are the only sources of iron. Unfortunately, compared with the heme iron present in animal food, the non-heme iron found in plant foods has a poor absorption rate. Hence, to meet your iron need exclusively from vegetarian foods, you must eat adequate amount of the following iron rich vegetables.

Here Are The Top 6 Iron Rich Vegetables You Should Eat Often:


Spinach is one of the top sources of iron in the plant kingdom. A cup of cooked spinach can meet 36% of your daily iron need. In addition, the green leafy vegetable is loaded with carotenoids, vitamin C, B vitamins and fibers.


Swiss Chard

Swiss chard is another iron rich leafy green vegetable. You can get about 3.96 mg of iron, which is equivalent to 22% of the daily iron need of a healthy adult by eating a cup of Swiss Chard. Moreover, Swiss chard is packed with fibers, vitamins, minerals and other phytonutrients.

Swiss chard


Asparagus is another good source of iron worth including in your low calorie diet. Per cup of asparagus contains 2.87 mg of iron, which is enough for meeting 16% of your daily iron need. In addition to iron, asparagus provides vitamins A, C, E, K, folate and a number of minerals essential for the healthy functioning of your body organs.


Brussels Sprouts

You can get about 10% of your daily recommended dose of iron by consuming Brussels sprout. This cruciferous vegetable is also an excellent source of phytonutrients that help in reducing risks of coronary artery disease and cancer.

Brussels sprouts


Both beetroot and beet greens are good sources of iron. Furthermore, the nutritious root vegetable helps in reducing high blood pressure and improves blood circulation.



To increase consumption of iron rich vegetables, add broccoli to your daily diet. Broccoli is not only a modest source of iron. It is also an excellent source of vitamin C that helps in increasing absorption of iron from iron rich foods.


To Top