Top 10 Vegetables Rich In Iron And Absorption Tips

Include healthy vegetables rich in iron for treating iron deficiency-related health problems like anemia.

This guidance is useful primarily for people who are vegetarians and health-conscious people.

we get vitamin C along with iron from veggies that are very important vitamin that helps your body absorb iron perfectly.

Did you know that,

Generally, the vegetable is excellent sources of antioxidants, antibacterial, and anti-inflammatory properties.

These properties can prevent and fight with infections as well as remove the free radicals from your body.

Keep in mind that

Excess consumption of iron minerals from artificial supplements may lead to side effects.

But, if you get the iron and other nutrients from natural foods that can not lead to any issues.

Because, nutrients from our daily diets do not cause issues, the excess amounts of iron dispatched from urine.

Which is the natural process for fulfilling the nutritional needs of our body?

Before eating any vegetable you just need to clean them with saltwater.

This process can eliminate the pesticides on your are veggies.

Here, I will give you one important tip for getting iron and other nutrients efficiently.

When you want to eat the vegetable then you don’t try them with your fried recipes.

As much as possible you consume vegetables in the form of salads, raw veggies, and boiled recipes only.

You can eat them in these methods to help you to grab an absolute number of nutrients includes iron and others.

About Iron Mineral

Iron mineral generally used for improving the hemoglobin levels in the blood.

The hemoglobin plays a major function in transport oxygen from the lungs to every cell in our body.

This process is very important to the functionality of every part of the body.

The little decrease in iron mineral leads to anemia.

Some of the symptoms of anemia

  • Fantigue
  • Restlessness
  • Shortness of breath
  • Difficulty to concentrate

Natural way to get the iron is a promising strategy to restore iron levels with the help of foods.

But vegetarian people struggle to discover vegetables that are high in iron.

For vegetarian people’s concern, we are gathering some healthiest vegetables rich in iron.

Such kind of vegetables is curly Kale, green peas, spinach, beetroot, chickpeas, mung beans, lentils, and other foods.

If you want to include vegetables that are a great source of iron mineral content.

Read this article carefully, I think you just find the right kind of vegetables for your iron needs.

You will definitely fulfill the iron necessities from some tasty vegetables is a great idea to get all essential nutrients to maintain the healthy functioning of your body.

Why because,

Meats actually a good source of iron and protein.

But, this type of food needs more energy and time to digest to absorb iron.

As well as so many people do not absorb iron content efficiently.

Vegetarian and non-vegetarian people who want to get iron along with beneficial properties.

And you just try to include good quantity iron vegetables in your diet actually help you to treat anemia and it’s symptoms.

Top 10 Healthy Vegetables Rich In Iron

These vegetables actually support good health and cure nutrition deficiencies.

Vegetables rich in iron

1.Mung Beans

100 grams of raw mung beans provide 37% of daily value iron and higher amounts of minerals, calories, and vitamins.

Rich quantity of iron fulfilled the hemoglobin levels as well as makes you active throughout the day.

These are cholesterol-free and contain antioxidants like Vitexin and Isovitexin.

These both reduce the risk of heart diseases.

You receive other benefits like improving digestive health, manage blood pressure, boost strength, and more other health benefits from these vegetarian foods.


Chickpeas widely used in various popular recipes.

It provides 34% daily value of iron mineral but a moderate amount of calories.

People who fight with an iron deficiency which is the best option to include in their daily diet foods.

It also delivers numerous health benefits like aid in weight loss, fights with infections, controls blood pressure.

Due to the high amount of protein help you to build lean muscle mass without the meat.


Lentils generally consumed in boiled form.

It is a great source of iron 18% daily value per 100 grams with the best count of calories (110 kcal).

It also provides potassium, dietary fiber, a protein with required vitamins.

Especially lentils are weight loss friendly due to its fiber, protein.

These both give you the fullness of feeling that restrict high-calorie intake.


Spinach contains 2.7 mg iron and a great number of antioxidants like carotenoids along with vitamin C.

It provides none heme iron and this mineral absorbed efficiently with the help of vitamin C.

It also procures a lot of health benefits with few calories along with all crucial nutrients.

If you include this veggie in your daily routine with healthy fat oil gives protection against diseases, fight with cancer, reduce inflammation, and more.


Asparagus vegetable is a popular food, people likely to include in various diet plans like weight loss, low-calorie diet.

100 grams of asparagus provides 11% daily value of iron mineral but very less in calories (20 kcal).

This vegetable really helps you to reduce the symptoms of anemia and promote good health.

It also contains a good quantity of other nutrients like vitamin C, vitamin A, calcium, potassium, vitamin B6 as well as packed with antioxidants.


We can efficiently absorb the iron mineral from this vegetable because it gives 11% daily value of iron and 20% daily value of vitamin C per 100 grams.

With the help of vitamin C, we get the entire iron mineral to treat anemia.

It is the best choice for lessening iron deficiency as well as additional health benefits.

It contains smaller amounts of minerals and vitamins along with low calories.

This kind of nutritional value makes this vegetable versatile in various diet plans for getting the desired result.

7.Dried Coconut

Coconut is a very popular ingredient in Asian countries and nutrition too.

Dried coconut gives 18% daily value of iron that is greater than raw coconut.

It can also contain potassium, magnesium, dietary fiber, protein, and others.

People who suffer from iron deficiency consume the dried coconut with Jaggery surprisingly treat anemia within a few days.

This process is suggested by our older farmers to increases hemoglobin levels rapidly.

8.Curly Kale

Curly Kale is a green plant and it is the best one getting the iron than other types of kale vegetables.

Because it provides 8% daily value of iron and 200% daily value of Vitamin C.

This combination always the best choice for getting the ultimate rich quantity of iron from any vegetables.

Include this green veggie in your diet plan to decrease the symptoms of iron deficiency.

And it is also a good source of other nutrients, antioxidants that are really helping to protect from dangerous diseases and infections.


Artichoke vegetable extracts popular as a supplement as well as used in various recipes.

100 grams of artichoke contains a good quantity of fulfilling the daily value of iron along with a healthy quantity of Vitamin C.

So, it is the best option for fulfilling the iron mineral needs of your body to increase levels of hemoglobin in your blood.

Additionally, it also delivers magnesium, vitamin B6, calcium, dietary fiber, protein but few calories.

That’s why, it is a weight loss-friendly vegetable included in various diet plans like low carb diet, low-calorie diet plan, belly fat reduction.


Beetroot is a special one to treat anemia with the help of its a good quantity of iron.

So many people suffer from iron deficiency, taking the beetroot along with jaggery may help to increases levels of hemoglobin.

It is practically proven by south Indian peoples.

It contains 0.8 grams of iron per 100 grams of beetroot.

In addition, we get a lot of nutrients like nitrates, folate, potassium, and other crucial nutrition.

Beet juice can also act as a powerful energy booster.

How To Absorb Rich Amount Of Iron From Vegetables

So many numbers of people struggle with anemia around the world.

People who want to reduce the symptoms of iron deficiency, you just need to find the best combination of foods.

Treat the anemia with the help of vegetables is a great idea to get healthy results.

We are giving the secret behind the perfect absorption of iron from vegetables.

Here, you need to know to find the best way to absorb the iron mineral.

For example

If you consume

10 grams of iron from the meat——-> your body absorb 6 grams of iron.


If you consume

10 grams of iron from vegetables+( vitamin C)——-> your body absorb 8 to 9 grams of iron.

Do you want to know How it’s possible,

Yes, it’s possible when you consume a good source of iron vegetables that additionally provide vitamin C.

According to several studies, vitamin C and iron combination of foods help you to absorb iron mineral more efficiently than other combinations.

Because vitamin C supports your intestines to get the maximum amount of nutrients from your digestion food.

That’s why, including the iron-rich vegetables in your diet to getting iron to treat vitamin deficiency.

Iron deficiency really very problematic to handle the symptoms.

Final Statement

I hope you satisfied with this detailed information and all the vegetables rich in iron.

If you consume the list of vegetables for iron mineral, in addition, you get all essential nutrients that are crucial to a healthy body.

If your iron deficiency symptoms get worse than you just try to consult your doctor immediately.

This is the right choice to contact your doctor and get precautions from him.

Thank you for reading this article and if you have any doubts about this information please comment below.

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