What Vegetables Are High In Iron?

What Vegetables Are High In Iron?

Iron works in the body by building red blood cells. Red blood cells carry oxygen to tissues in the body by means of hemoglobin, an important protein in red blood cells that helps transport oxygen. Iron is normally absorbed from the food we eat every day, but can also be supplemented in liquid or pill forms for individuals who require much-needed iron. Iron not only come from meat, but also are readily available in a wide variety of vegetables
Recommended Daily Allowances
The US National Institutes of Health recommends that healthy adult men between 19 and 50 using 8 mg of iron each day. Women should consume 18 mg of iron each day. These recommended daily allowance differs for infants, young children and people over 50 years. Doctors recommend that a well-balanced diet that includes foods that are high in iron will provide sufficient iron intake for most individuals. A mixture of meats, fruits, whole grains and vegetables that are high in iron can help individuals meet their recommended daily allowances.
Highest Iron Vegetables
Choose a dark green, leafy vegetables like spinach or legume and chances are you select an iron-packaged foods. No single vegetable contains total recommended amount of iron. Based on information from the National Institutes of Health, lentils top the list at a whopping 6.6 mg per serving. Kidney, navy and lima beans all contain about 4. 5 mg per serving. Spinach weighs in at 3.2 mg per serving. Other good choices for iron are soybeans, black-eyed peas, green beans, peas and broccoli.
Types of Iron
Vegetables contain non-heme iron. Non-heme iron is plant-derived nutrients that are not as easily absorbed by the body. In contrast, heme iron comes from animal sources, including red meat, chicken and fish. Grains, whole grains, vegetables, fruits and many types of beans are all categorized as foods containing non-heme iron. These foods are good sources of iron, and should be eaten daily as part of a well balanced diet.
Vegetable Iron Absorption
Iron is absorbed into the body at different rates, based on existing levels of iron. If you have less iron, the body will absorb more. If you have adequate levels of iron, your body tailors absorption to take up the slack. This built-in mechanism can help individuals maintain adequate iron levels by eating properly. Iron absorption occurs differently with certain foods. Consume citrus fruits and juices with vegetables to stimulate the absorption of vegetable iron.
cooked vegetables
Cooking vegetables actually increases the amount of iron available in vegetables, according to a 2002 study conducted by the American Chemical Society. Methods for cooking can include frying, steaming and stir-frying for 10 to 20 minutes. According to the study, heating causes the emission of stored iron to allow absorption by the body. In addition, the findings indicate that the storage of cooked vegetables in the refrigerator overnight reduces the available amount of iron in vegetables and vegetables should be mixed after cooking, not before, to reap the benefits of increased iron content.

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