What Food & Vegetables Are High In Iron?

Iron plays a vital role in the human body. This essential component of protein and enzymes transport oxygen in the blood and regulate cell growth. The Institute of Medicine of the National Academy of Sciences recommends that adult males get 8 mg of iron each day and adult females may need anywhere from 18 to 27 mg of iron, depending on if a woman is pregnant. There are a variety of foods high in iron, including vegetables.

Liver

Liver, an organ meat usually eaten from turkeys, chickens, cows and ducks, provides a rich source of iron. The George Mateljan Foundation for the World's Healthiest Foods website indicates that a 3-oz. portion of calf's liver contains approximately 17 percent of the daily recommended intake of iron. Foie gras, the liver from ducks, contains 20 percent of the daily recommended intake of iron in a 2-oz. serving. There is some controversy about whether eating liver is healthy as the liver filters impurities from the body. The World's Healthiest Foods website notes that eating calf liver may mitigate that risk as this young animal is less likely to have accumulated pollutants from pesticides, hormones and antibiotics in its system. The liver from organically raised meat also contains less toxins. Liver also contains vitamins B12, A, B2, C, B5 and B6 as well as copper, folate, selenium, zinc and protein.

Spinach

Spinach offers high levels of iron. A 1-cup portion of spinach provides 6.43 mg of iron, which is 35.7 percent of the daily recommended intake, according to the World's Healthiest Foods website. This is enough to nearly meet the requirements of men for a single day. Proponents of spinach claim the nutrients in spinach have anti-inflammatory properties and may help prevent cancer and cellular damage from free radicals as well as promote bone health. In addition to having high levels of iron, spinach also serves as good source for vitamins K, A, C, B2, E and B1, manganese, folate, calcium, potassium and dietary fiber.

Clams and Oysters

Clams and oysters, both shellfish, provide high amounts of iron. Bloodbook.com indicates that a 3/4-cup serving of either clams or oysters provides 3 g of iron. Clams and oysters can be eaten both raw and cooked, but there is danger associated with eating raw or undercooked shellfish. Shellfish get their food by processing water, and polluted water can leave toxins, bacteria and viruses in the meat of shellfish like clams and oysters, according to the Thurston County, Washington State website. The American Pregnancy Association warns that pregnant women should avoid eating raw shellfish because of pollutants that could harm a pregnancy. Clams and oysters offer more nutrients than iron, including protein, vitamins A, C and D, calcium, zinc and folate.

Swiss Chard

Swiss chard, a leafy green vegetable with stems ranging in color from white to red, contains high iron levels. The World's Healthiest Foods website reports that a 1-cup serving of swiss chard provides 3.96 mg of iron, which is 22 percent of the recommended daily intake. Proponents of swiss chard indicate that it plays a role in regulating blood sugar and has antioxidant and anti-inflammatory benefits. Swiss chard also serves as a source for vitamins K, A, C and E as well as magnesium, potassium, folate, dietary fiber and calcium.