Vegetables With Iron: 11 Plant-Based Iron Sources

Key Takeaways

• Iron is important for many aspects of health, including heart and blood health. 
• There are two types of iron: heme from animals and non-heme from plants. 
• Adult men should aim for 8 mg of iron daily, while women should aim for 18mg.

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Iron is an important mineral the body needs to make hemoglobin, which helps carry oxygen from your lungs to the rest of your body. During certain stages of life–like pregnancy, childhood, and adolescence–individuals may need more iron than others. 

The Recommended Dietary Allowance (RDA) of iron intake for adults 19-50 years is 8 mg daily for men and 18 mg for women. Pregnant women should aim for 27 mg per day and 9 mg daily while breastfeeding.¹

Women need more iron in general and during pregnancy due to blood loss during menstruation and because increased blood circulation is required to support the rapid growth of the fetus during pregnancy. Once women reach menopause, the recommended daily intake for iron drops to 8 mg.¹

Not getting enough iron in your diet can cause iron-deficiency anemia. Iron deficiency is the most common nutritional deficiency across the globe.² 

The Importance of Iron for Your Health

The essential mineral iron plays an important role in your health. Most importantly, your body needs iron to produce hemoglobin, a protein that allows red blood cells to transport oxygen. Iron is also vital for muscle metabolism, healthy connective tissue (like blood and cartilage), making hormones, and keeping your cells functioning properly.¹ 

If you generally don’t consume adequate iron through your diet or iron supplements, you could be a risk for iron deficiency. People who have deficient iron levels don’t always immediately notice symptoms. However, over time, it’s possible to develop iron deficiency anemia. The most common symptoms of anemia are:³

• Feeling fatigued or having low energy
• Feeling short of breath after minimal activity 
• Cold hands and feet
• Chest pain
• Depression or low mood

When undetected or untreated, severe iron deficiency can be life-threatening. In extreme cases, iron deficiency anemia can weaken the immune system, causing longer hospital stays and duration of illness. It can even increase your risk of cardiovascular issues and premature death.

Iron deficiency during pregnancy may cause premature birth or low birth weight. It may also contribute to neurological abnormalities and disrupt normal development in children.⁴

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11 Iron-Rich Vegetables

There are two different types of iron: heme and non-heme. Heme iron comes from animal products, and non-heme iron comes from plants. The body doesn’t absorb non-heme iron from plants as well as heme iron from animals. Consuming iron-rich vegetables with foods that contain vitamin C enhances your body’s absorption of non-heme iron. 

Here are 11 plant-based food sources of iron to include in your diet to prevent iron deficiency:

Spinach

One cup of cooked spinach provides about 6.4mg of iron. Spinach is a good source of iron and vitamin C, making it easier for your body to absorb and use iron. Try sautéeing iron-rich spinach with garlic, tomato, and olive oil or blending it into smoothies with strawberries and oranges for a boost.

Swiss Chard

One cup of Swiss chard contains roughly 4mg of iron. It’s also high in vitamins A and K, which support eye and bone health. Sauté Swiss chard with garlic and olive oil, or add it to soups and stews for extra flavor and nutrients.

Brussel Sprouts

If you eat one cup of cooked Brussels sprouts, you’ll be 1.2mg closer to your daily iron needs. Brussels sprouts are also a good source of vitamin C–and you know the drill: Vitamin C increases the body’s absorption of iron. Try roasting them with balsamic vinegar and maple syrup or shredding them into salads. 

Broccoli

For every cup of cooked broccoli, you can consume about 1.0mg of iron. Broccoli also contains vitamin C and cancer-fighting compounds. Serve it steamed and drizzled with lemon juice, or toss it into stir-fries.

Chantelle Mushrooms

Chantelle mushrooms are a good source of iron, vitamin D, and potassium. One cup of cooked mushrooms has about 2gr of iron. The vitamin D and potassium in these mushrooms support strong bones and heart health. Never had Chantelle mushrooms? Try them this way: saute with thyme and garlic or add to pasta dishes for a gourmet touch.

Palm Hearts

One cup of palm hearts (or hearts of palm) contains 4.6mg of iron. They are also an excellent source of fiber, which supports healthy cholesterol and good digestion. Palm hearts can be found in the canned food section or sometimes near pasta as a low-carb alternative. Add palm hearts to salads for an interesting pasta alternative, or try the pasta alternative with fresh veggies, garlic, and grilled meat. 

Podded Peas

Peas are rich in vitamin C and vitamin K, plus they provide about 2.5mg of iron per 1-cup serving. It’s so easy to toss podded peas into salads and pasta. You can even blend them into a creamy soup.

Tomato Paste

Just two tablespoons of tomato paste offer 1.4mg of iron. It’s also concentrated in vitamin C and lycopene, a powerful antioxidant that supports heart health. Because of its rich, savory flavor, tomato paste is commonly used as a base for sauces, soups, and stews.

Green Cabbage

A 1-cup serving of green cabbage provides approximately 1.2mg of iron. Cabbage also contains compounds that support liver detoxification and gut health. My favorite way to enjoy it is stir-fried with ginger and soy sauce. It’s also delicious when fermented into sauerkraut for a probiotic boost.

Edamame

If you love snacking on edamame, you’re in luck. This plant-based protein is also a source of non-heme iron. One cup of cooked edamame has roughly 2.3mg of iron. The easiest way to enjoy edamame is to steam it and season it with sea salt for a simple snack.

Beet Greens

A 1-cup serving of cooked beet greens provides about 4.3mg of iron. Another benefit of incorporating these leafy greens into your routine is its calcium and vitamin K content. It’s also an excellent source of dietary nitrates, which have been shown to improve blood flow and promote healthy blood pressure. You can serve sauteed beet greens alongside lean grilled meat, add them to soups, or blend them into smoothies.

Easy Ways to Increase Your Iron Absorption

You already know that your body doesn’t absorb non-heme iron from plants as well as it can heme iron fron animals. But there are ways you can increase your body’s absorption of iron and reap the health benefits associated with adequate iron levels.

• Avoid Caffeinated Drinks With Your Meals: Caffeinated beverages contain compounds that can interfere with your body’s absorption of iron. The tannins and polyphenols found in coffee, tea, and some sodas can bind to non-heme iron and prevent your body from absorbing it. Skipping these drinks at meal times can prevent this interference and increase the amount of iron your body can absorb.‍
• Prioritize Vitamin C-Rich Foods: Vitamin C converts non-heme iron from vegetables into a more bioavailable form, making it easy to digest and absorb the important minerals. Combine iron-rich vegetables with foods that contain vitamin C, such as bell peppers, citrus, and tomatoes. Some iron-rich vegetables already contain vitamin C, like spinach and Brussels sprouts. ‍
• Increase Your Lysine-Rich Food Consumption: Lysine is an essential amino acid that has been shown to increase the bioavailability of non-heme iron. Lysine is found in both animal and plant-based sources of protein. If you’re trying to remain plant-based, choose legumes, quinoa, nuts, seeds, and tofu. Pairing iron-rich foods with lysine-rich options (e.g., black beans, lentils, and quinoa) maximizes nutrient uptake.‍
• Ferment Your Grains and Legumes: Some foods contain phytates (also known as antinutrients). These compounds can reduce your body’s absorption of nutrients like iron. Fermentation breaks down phytates, which increases the bioavailability of iron and other minerals. 

The Bottomline

Iron is an essential mineral that plays an important role in your overall health and well-being. You can get iron from some iron-rich vegetables like spinach and Brussels sprouts. When consuming non-heme iron from vegetables, pair it with foods that are rich in vitamin C to enhance absorption. 

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