Written by: Emily Holdorf, MS, RDN, International Fresh Produce Association (IFPA)
Emily serves as the Influencer & Community Manager at IFPA. With a Master of Science in Human Nutrition from the University of Alabama and a Bachelor of Science in Dietetics from SUNY Oneonta, Emily has been a registered dietitian since 2016. She began her career in food and nutrition in the university foodservice sector with Compass Group USA. In her current role, Emily works to inspire consumers to enjoy more fruits and veggies through the Have A Plant®.
Answer
Background On Iron
The daily value (DV) for iron is 18 milligrams (mg) for adults and children ages 4+. The DV for iron for children ages 1-3 is 7 mg.
There are two main types of iron – heme and non-heme. Heme iron is found in meat, fish and poultry, and is the form of iron that is most readily absorbed by the body. Non-heme iron is found in plant-based foods like fruits, vegetables and nuts and are an important part of a well-balanced diet.
To help the body absorb more iron, eat iron-rich foods alongside foods high in vitamin C at the same meal. Examples of foods that are high in vitamin C include citrus fruits, tomatoes, broccoli and strawberries. Using a cast-iron pan to cook iron-rich foods also helps add more iron into your food.
Iron-rich Fruits & Vegetables
- Beans (chickpeas, kidney, lima, pinto, white, etc.)
- Beet Greens
- Broccoli
- Canned Tomato Products
- Collard Greens
- Dandelion Greens
- Dates
- Dried Apricots
- Edamame (Green Soybeans)
- Figs
- Green (String) Beans
- Green Peas
- Kale
- Lentils
- Prunes (Dried Plums)
- Raisins
- Spinach
- Strawberries
- Sweetpotatoes
- Swiss Chard
- Watermelon
The post What Vegetables Are High In Iron?first appeared in The Foundation for Fresh Produce’s Have A Plant® blog.
About The Foundation For Fresh Produce And Have A Plant® Movement
The Foundation for Fresh Produce’s vision is to grow a healthier world by changing the trajectory of human health. The produce industry has the potential to provide solutions for many of the world’s greatest health and economic challenges – especially those surrounding nutrition and hunger.
The Foundation focuses on improving the appeal of fruit and vegetables as an integral part of people’s diets, supporting the development of infrastructure and supply chain solutions that provide easier access, and establishing strategic alliances that enable children and families to form healthier eating habits.
The transformative Have A Plant® Movement inspires consumers with compelling reasons to believe in the powerful role fruits and vegetables can play to fuel happy, healthy and active lifestyles.
