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And if you dont eat meatthe easiest source of irongetting enough iron in your diet can be tricky.
Luckily, there are plenty of legumes and vegetables with iron that will help you out.
Experts in This Article
registered dietitian and certified diabetes educator
To be clear, your bodyneedsiron.
registered dietitian and certified diabetes educator
So yeah, getting enough iron in your diet is pretty important.
Whats a plant-based eater to do?
Prioritize iron-rich vegetables and legumes, of course!
Keep reading to learn more.
What food is highest in iron?
(One cooked steak, for example, has a whopping12.7 milligrams of iron.)
However, there are plenty of legumes and vegetables with ironjust a different form of it.
There are two kinds of iron we eat in food:heme and non-heme.
Heme is found only in animal-derived foods, such as meat, poultry, and seafood.
registered dietitian and certified diabetes educator
Non-heme iron includes plant-based sources such as whole grains, nuts, seeds, legumes, and leafy greens.
That said, both food sources are great options for meeting your daily requirements!
Which vegetables are rich in iron?
As an added bonus, youll get plenty of other important vitamins and minerals in the process, too.
So, which ones should you pile on your plate?
Start planning your meals around these superstar ingredients.
She adds that oyster mushrooms offer the highest iron content compared toother mushrooms.
Potatoes
Potato lovers, rejoice.
The vegetable is another good source of plant-based iron (especially if you keep the skin on).
Thomason adds that potatoes are a great source of vitamin C, which helps improve iron absorption.
Thomason notes that they are an excellent source of soluble fiber which can help decrease cholesterol and improve digestion.
Lentils
Thomason describes lentils as an iron-packed superfood thanks to their nearly seven milligrams of iron per cooked cup.
Broccoli is high in vitamin C, vitamin K, and potassium, she says.
These nutrients work to keep our skin and bones healthy.
Its also a great source of carotenoids and anti-inflammatory antioxidants that support overall well-being.
How much iron should you consume daily?
If youre pregnant, that number goes up to 27 milligrams.
Getting enough iron is critical to avoid feeling lethargic and lousy.
How can I raise my iron levels quickly?
Start by pairing your plant-based iron foods withfoods with vitamin Cthink oranges, pineapple, and cruciferous veggies.
Research shows that the two nutrients work together tohelp your body better absorb the iron3.
Another way to take in more iron is to simply pair iron-rich veggies with other healthy iron-rich foods.
Want to go the extra mile?
Beans, says Thomason, have less bioavailable iron after cooking.
Meanwhile, one cup of cooked spinach contains more iron than one cup of raw spinach.
Non-vegetable foods high in iron
Vegetables arent the only food sources of iron.
Here are a few more Thomason recommends.
Red meat: Eating red meat can help boost your iron intake.
Dried fruit: Dried fruit is also high in iron.
In particular, Thomason says dates and apricots are popular for their iron content.
They get bonus points for also containing vitamin C, which helps with iron absorption.
Iron-fortified cereals: Fortified cereal is required to have iron, Thomason says.
Research shows that calcium (which you get in dairy and certain plant foods)can inhibit iron absorption.
The polyphenols in tea, coffee, and red winecan also hinder how much iron you take in5.
How to eat for optimal energy, according to a dietitian:
Skolmowska, Dominika, and Dominika Gabska.
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Beck, Kathryn L et al.
Dietary determinants of and possible solutions to iron deficiency for young women living in industrialized countries: a review.Nutrientsvol.
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