I’m on a mission to increase my daily iron consumption through a diet rich in fruits and vegetables. After discovering that I’m slightly anemic—a surprise given my love for whole foods—I realized that my autoimmune disease, rheumatoid arthritis, might be playing a role. While liver and red meat are well-known iron sources, I’m eager to explore more variety, especially from plant-based options. If you’re also looking to boost your iron intake naturally, keep reading to learn more about fruits and veggies high in iron that can help you stay healthy.
See Also: How Much Calcium Do You Need by Age
How Much Iron Do We Need
Before we start exploring fruit and veggies high in iron it’s important to assess our daily needs. Iron is essential for carrying oxygen in the blood, supporting cognitive function, and maintaining energy levels. The recommended daily intake of iron varies by age, gender, and life stage:
- Infants (7-12 months): 11 mg
- Children (1-3 years): 7 mg
- Children (4-8 years): 10 mg
- Children (9-13 years): 8 mg
- Adolescents (14-18 years)
- Boys: 11 mg
- Girls: 15 mg
- Adults (19-50 years)
- Men: 8 mg
- Women: 18 mg
- Pregnant Women: 27 mg
- Breastfeeding Women: 9-10 mg
Adults (51+ years)- Men and Women: 8 mg
Source: NIH
What Helps Us Absorb Iron Better?
Iron absorption can vary based on dietary habits and certain nutrients. Here are some strategies to optimize iron absorption:
- Consume Vitamin C-Rich Foods: Vitamin C significantly enhances the absorption of non-heme iron, which is found in plant-based foods. Pairing iron-rich foods with vitamin C-rich options like oranges, strawberries, kiwi, and bell peppers can boost iron absorption by up to six times.
- Avoid Calcium-Rich Foods During Iron Intake: Calcium can inhibit both heme and non-heme iron absorption. It’s recommended to consume calcium-rich foods or supplements at least two hours apart from iron-rich meals to avoid interference.
- Limit Tannins and Phytates: Tannins, found in tea and coffee, and phytates, found in legumes, grains, and nuts, can bind to iron and reduce its absorption. To optimize iron intake, avoid consuming these foods immediately before or after iron-rich meals.
Note on Meat Sources:
- Eat Meat, Fish, and Poultry: Heme iron, which is found in animal products like meat, fish, and poultry, is more easily absorbed by the body compared to non-heme iron found in plant-based foods. Including these animal-based foods in your diet not only provides a direct source of highly absorbable iron but also enhances the absorption of non-heme iron when consumed together with plant-based sources.
Iron Fruits and Veggie List
Fruits High in Iron
1. Dried Apricots
- Iron Content: 3.4 mg per half-cup
- How to Use: Enjoy as a snack, add to salads, or mix into yogurt.
2. Olives
- Iron Content: 3.3 mg per 100 grams
- How to Use: Snack on them, add to salads, or use as a pizza topping.
3. Mulberries
- Iron Content: 2.6 mg per cup of raw mulberries
- How to Use: Eat fresh, add to smoothies, or use dried in baking.
4. Raisins
- Iron Content: 1.6 mg per half-cup
- How to Use: Sprinkle on cereal, add to trail mix, or enjoy as a snack.
5. Dates
- Iron Content: 1 mg per 100 grams
- How to Use: Snack on them, stuff with nuts, or use as a natural sweetener.
6. Prunes (Dried Plums)
- Iron Content: 0.9 mg per half-cup
- How to Use: Eat on their own, add to oatmeal, or use in baking.
7. Figs (Dried)
- Iron Content: 0.5 mg per half-cup
- How to Use: Enjoy on their own, pair with cheese, or add to cereals.
Vegetables High in Iron
1. Spinach
- Iron Content: 6.4 mg per cup of cooked spinach
- How to Use: Sauté as a side dish, add to smoothies, or mix into salads.
2. Swiss Chard
- Iron Content: 4 mg per cup of cooked Swiss chard
- How to Use: Sauté with garlic, add to soups, or use in wraps.
3. Beet Greens
- Iron Content: 2.7 mg per cup of cooked beet greens
- How to Use: Sauté as a side dish or add to soups and stews.
4. Collard Greens
- Iron Content: 2.2 mg per cup of cooked collard greens
- How to Use: Braise as a side, use in wraps, or mix into soups.
5. Potatoes
- Iron Content: 1.7 mg per large baked potato (with skin)
- How to Use: Bake, mash, or roast with your favorite herbs and spices.
6. Green Peas
- Iron Content: 1.4 mg per cup of cooked green peas
- How to Use: Add to salads, use in stir-fries, or enjoy as a side.
7. Kale
- Iron Content: 1.1 mg per cup of raw kale
- How to Use: Use in salads, smoothies, or as a base for a nutritious bowl.
8. Broccoli
- Iron Content: 1 mg per cup of cooked broccoli
- How to Use: Steam as a side, add to stir-fries, or mix into casseroles.
Final Takeaway
Incorporating a variety of fruits and vegetables high in iron into your daily diet is a delicious and effective way to meet your iron needs, especially if you’re looking to diversify beyond traditional sources like meat. Whether you’re adding spinach to your meals, snacking on dried apricots, or mixing raisins into your cereal, these plant-based options can help boost your iron levels naturally. Remember to:
- Pair them with vitamin C-rich foods for optimal absorption.
- Avoid calcium-rich foods or supplements around the time of your iron-rich meals.
- Limit intake of tannins and phytates (found in tea, coffee, legumes, and grains) near meals.
By making these small adjustments, you can better support your overall health and energy levels.
Leave a Reply