Joybynature.com Team


Iron is an essential mineral in our body for forming hemoglobin, the red pigment in red blood cells that transports oxygen around the body and conversion of blood glucose into energy. Red meat and organ meats are commonly recognized as iron-dense sources, but many vegetables and legumes are iron rich as well. Below is a list of 12 iron rich vegetable and lentil sources to make your daily diet rich in iron.


Iron supplements helps in healthy functioning of the body, click here to know more.


  1. Spinach

Perhaps the most popular of dark green vegetables, spinach is a high nutritional vegetable, brimming with many antioxidants. Cooked spinach contains a higher iron content than fresh spinach.

A great way to consume spinach is in way of soup, click here to know more.

  1. Collard Greens

Half cup of collard greens contains 2 mg of iron. 100 grams of collard greens contains 0.19 mg of iron. Eating a cup of cooked collard greens everyday can give you a 12.2% daily value of iron.

Folate helps to absorb iron in the blood, click here to know more.

  1. Turnip Leaves

This bitter tasting leafy vegetable, known for its high levels of calcium is a very good source of iron. 1 cup of turnip greens contains about 1.15 mg to 2 mg of iron.

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  1. Kale

There is 1.17 mg of iron per 130 g of cooked kale. Steamed kale is most beneficial for lowering high cholesterol levels in the body. Kale is also rich in a wide variety of phytonutrients that help kill cancer-causing compounds.

Black seed oil acts as a powerful remedy rich in phytonutrients, click here to know more

  1. Lemongrass

It is widely used in Thai cooking, lemongrass is a citrus flavored grass that is commonly used to flavor soups, curries and special teas. It is very rich in iron and antioxidants.

The essential oil of lemongrass is known to relieve stress and promote good health, click here to know more.


  1. Swiss chard

This leafy green vegetable commonly used in Mediterranean cooking, it has deep green or reddish thick leaves. It is abundant with many different phytonutrients and antioxidants, as well as a healthy serving of iron.

Green tea is also a great source of antioxidants, click here to know more.

  1. Parsley

Fresh and light, parsley is a potent and sweet tasting leafy vegetable used for salad dressings, juices etc. It is one of the most popular herbs in the world and contains a significant amount of iron essential for hemoglobin formation.

Parsley enhances the taste of certain foods such as salad or soups, click here to know more.


  1. Broccoli

This cruciferous vegetable contains a significant 0.66 mg of iron per 91 grams. Apart from iron benefits, broccoli is also loaded with immune-boosting vitamin C, vitamin K for proper blood clotting and folate, essential for cell repair.

Boost your immunity naturally, click here to know more.

  1. Brussels sprouts

One cup of raw brussels sprouts contains 1.23 mg of iron. Brussels sprouts are also highly rich in immune boosting Vitamin C, vitamin K for proper healing of wounds and vitamin A for night vision.

Alfalfa sprouts is a healthy way of getting the nutrients of the body, click here to know more.

  1. Beans

Beans are leguminous seeds that come in pods and they are present in many varieties, from white skinned, deep red skinned, green skinned to black skinned. Not only are they rich in iron, but also they are also rich in protein, making them a good foods source for vegetarians and vegans alike.

Beans are a healthy way to stock up on many nutrients for the body, click here to know more.


  1. Green peas

100 grams of green peas contain 1.4 mg of iron. Green peas are rich in phytonutrients that have antioxidant and anti-inflammatory properties.

Green are healthy and tasty too, click here to know more.

  1. Mushrooms

Amongst mushrooms, the type with the highest source of iron is a Morel mushroom. These are prized in gourmet cooking and among fitness conscious people for their low calorie value and meaty texture. A cup of these is more than enough for your iron requirement for the day.

Boost your iron in the blood, click here to know more.


These vegetable iron sources are still fairly potent sources and should be included in everyone’s diet for better health.




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