Iron is an essential mineral needed by the human body. It is a component of many proteins, including hemoglobin, which helps red blood cells deliver oxygen to all areas of the body. There are two types of iron in food. Heme iron, found in animal products such as meat, poultry and fish, is readily absorbed by the body. The iron found in vegetables, non-heme iron, is not as well absorbed. Many vegetables are rich iron sources, but to meet iron needs, it is important to consume a well-balanced diet with a variety of iron-containing foods. To increase iron absorption from these foods, consume a food that is high in vitamin C at the same time.
Spinach
Spinach is a dark, leafy green vegetable which is high in iron. One cup of cooked spinach provides you with 6.5 mg of iron. Spinach is also an excellent source of fiber, vitamin A, vitamin C, folate and magnesium. It is fat free, cholesterol free, and low in calories. Spinach makes great salad greens or an excellent cooked side dish.
Pumpkin
Pumpkin can be eaten in a variety of ways. The flesh can be cooked and then eaten like squash or pureed for pies. Pumpkin seeds can be eaten raw or toasted for an excellent and nutritious snack. Just one ounce of raw pumpkin seeds contains 5.16 mg of iron. Once roasted, one ounce of seeds is equivalent to 2.9 mg of iron. Squash and sesame seeds are equally rich in iron and taste great mixed together.
Lentils
Lentils, like beans, are considered legumes. They are easy to cook and absorb the flavors of the foods they are cooked with. A nutritional powerhouse, lentils are high in dietary fiber, folate, potassium and iron. A one-half cup serving of lentils contains 6.6 mg of iron. Lentils are an excellent choice because unlike iron from animal sources, these legumes are fat free, saturated-fat free, sodium free and contain no cholesterol.
Swiss Chard
Swiss chard is a dark, leafy green vegetable belonging to the same family as beets and spinach. Swiss chard is a tall vegetable with a thick stalk, available in a variety of colors that have a similar flavor and cooking properties. With its strong, somewhat bitter taste, Swiss chard is rich in nutrients including vitamins A, C, E and K, calcium, manganese, potassium, fiber, copper and iron. One cup of Swiss chard, cooked, boiled and drained, provides 4 mg of iron.
Soybeans
Soybeans are a small, pod-shaped legume native to East Asia. Available in a variety of sizes and colors, soybeans are very nutritious. High in protein, soybeans are a healthy replacement for high-fat, high-calorie meat products. One cup of cooked soybeans provides 8.8 mg of iron. Additionally, soybeans are rich in omega-3 fatty acids, vitamin K, magnesium, fiber, copper, tryptophan, vitamin A, phosphorus and riboflavin.
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