Vegetables high in iron and vitamin C are as plentiful as they are beneficial for your health and well-being. Iron and vitamin C are both essential nutrients that your body needs to perform optimally and ward off disease. Consuming inadequate amounts of iron and vitamin C can lead to nutritional deficiencies that can cause health issues that affect how you look and feel. A diet rich in these nutrients is part of a healthy plan.
Iron
Iron is one of the most essential and abundant minerals found in the body. Iron is important in the delivery of oxygen, promotion of a healthy immune system, strong muscles and adequate maintenance, and growth and development for all the cells, organs and muscles of the body. A lack of iron causes your body to function below standard and can cause a condition known as anemia, which is essentially iron-poor blood. Consuming foods high in iron greatly assists in eliminating the probability of an iron deficiency and is a proactive way to keep your body healthy, energetic and strong.
Vitamin C
Vitamin C is a water-soluble vitamin and a potent antioxidant that protects the body against free radicals and can aid in preventing serious medical conditions. Vitamin C is an essential nutrient that can only be consumed through your diet. Vitamin C is responsible for the formation and maintenance of collagen in your bones, muscles, cartilage, blood vessels and skin. A vitamin C deficiency can cause a common condition called scurvy, with symptoms such as weakening of the capillaries, fatigue and hemorrhaging of the body's tissues. Foods rich in vitamin C are easily accessible and an effective way to prevent deficiency and sustain good health.
Vegetables High in Iron
Nonheme iron foods are healthy natural plant-based food sources, but they do not absorb into the body as successfully as heme iron foods that are animal-based. Vegetables fall under the category of nonheme iron and although their absorbency rate is not as potent, they remain an important, nutritious and effective way to consume iron in your diet. Some of the best choices for vegetables high in iron are dark green leafy vegetables, sea vegetables, sweet potatoes, broccoli, green beans, peas, artichokes, soybeans, black-eye peas, lentils and legumes.
Vegetables High in Vitamin C
Vitamin C is often associated with fruits such as oranges, tangerines, grapefruits and tomatoes. Vitamin C can also be found in vegetable sources, including dark green leafy vegetable, asparagus, green cabbage, green and red peppers, radishes, peas, broccoli, squash, cauliflower and Brussels sprouts.
Benefits
Some of the vegetables high in iron and vitamin C are interchangeable, such as dark green leafy vegetables, broccoli and peas. Consuming iron-rich foods in conjunction with foods high in vitamin C also helps with the absorption of iron. Because iron consumption with nonheme food sources is more difficult, consuming your iron-rich vegetables with high vitamin C vegetables can increase iron absorption and provide the benefits of both nutrients.
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