Certain vegetables, including potatoes and leafy greens, nuts, seeds, and legumes, can help you achieve your necessary iron intake on a vegetarian diet.
Iron is a necessary nutrient for many bodily functions. Iron is found in either heme or non-heme forms: heme comes from animal products, and non-heme comes from plants.
The recommended dietary allowance (RDA) for males assigned at birth (MAAB) and females assigned at birth (FAAB) is about 8–18 milligrams (mg) of iron per day, depending on your age and sex.
Children and adolescents may need more or less depending on their age, and the amount you need can also vary from person to person. For people who are breastfeeding or pregnant, your needs increase to 9–27 mg per day.
The following tables include plant foods high in iron based on the standard 8 mg RDA for adults. If you are vegetarian and vegan, your RDA is 1.8 times higher (14.4–32.4 mg daily) because non-heme iron from plants doesn’t absorb as well as heme iron from animal products.
There are various vegetables that are high in iron to help vegetarians and vegans maintain iron levels. These include spinach, Brussels sprouts, and Swiss chard. Meat and other animal products are rich sources of iron, which sparks concerns about iron deficiency in people following vegetarian and vegan diets.
Which nuts and seeds contain the most iron?
Nuts and seeds serve as two more iron-rich plant sources.
Those who wish to increase their total daily iron intake should add the following varieties to their diet, as they contain the highest amounts:
Learn about the other nutritional advantages of seeds, nuts, and nut butter.
What fruits have the most iron?
Fruit is not commonly the food group that people turn to when wanting to increase the iron content of their diet. Nevertheless, some fruits are surprisingly high in iron.
Here are the best sources of iron in this category.
| Food | Iron |
|---|---|
| mulberries | 2.6 mg per cup (32% of RDA) |
| prune juice | 2.9 mg per cup (36% of RDA) |
| black olives | 8.5 mg per cup raw (100% of RDA) |
Learn about the other nutritional benefits of olives, mulberries, and prune juice.
Health Benefits Of Eating Brussels Sprouts – Brussels Sprouts Nutritional Data, Facts And Calories
FAQ
Is brussel sprouts good for anemia?
Are broccoli and brussel sprouts high in iron?
How much iron is in Brussels sprouts?
Brussels sprouts contain 1.3 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 88 grams. 1 sprout equals 19 grams. In the category of vegetables, we included whole vegetable products in the Top 10 list.
Should Broccoli and Brussel Sprouts be avoided when having Hypothyroidism?
Broccoli and Brussel Sprouts are part of the cruciferous vegetable group. These vegetables have antioxidant properties and are rich in nutrients. Cruciferous contain glycosylates, which are beneficial to health, but some substances derived from the activation of different glycosylates can act by reducing the absorption of iodine by thyroid cells. Iodine is the basis of the constitution of the thyroid hormones, so this reduction can lead to hypothyroidism. However, if the patient has hypothyroidism and is on thyroid hormone replacement, it is okay to consume these vegetables.
Are brussel sprouts healthy?
Brussels sprouts offer a bunch of nutrients like fiber, vitamin C, and vitamin K. But even though you’ll get a healthy dose of vitamins and minerals from this veggie, brussels really don’t get enough love.
Are Brussels sprouts high in glycemic index?
Brussels sprouts have a low glycemic index, so they are a good choice for those on a low-carb diet or anyone who is watching their blood sugar. Brussels sprouts contain negligible amounts of fat with a greater percentage coming from unsaturated fats than saturated fats.