The Highest Vegetable Sources Of Iron

Iron is an essential component of the oxygen-carrying protein called hemoglobin in healthy red blood cells. Iron deficiency can cause iron-deficiency anemia, with symptoms of infections, weakness and fatigue, but a healthy diet may help prevent the condition in most individuals. Even if you do not eat meat, you can probably meet your iron requirements by choosing vegetables with plenty of iron.

Legumes

Most legumes, which include beans, peas and lentils, provide at least 10 percent of the daily value of 18 mg of iron. A half cup of cooked lentils has 3.3 mg iron, while a half cup of kidney beans has 2 mg, according to the Linus Pauling Institute Micronutrient Information Center. Legumes are also good sources of dietary fiber, potassium and protein. A balanced 2,000-calorie diet should include at least 1 1/2 cups of legumes per week, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.

Dark Green Vegetables

Leafy green vegetables can help prevent iron-deficiency anemia, according to MayoClinic.com. Spinach, kale, collard greens and mustard greens each provide about 2 mg iron per serving, and they are low in calories and nearly fat free. They provide vitamin A, which supports healthy vision, and vitamin K, which is essential for normal blood clotting. The 2010 Dietary Guidelines from the U.S. Department of Health and Human Services suggests eating at least 1 1/2 cups per week of dark green vegetables.

Potatoes

A medium baked potato with the skin provides 1.9 mg iron, or more than 10 percent of the daily value, according to the Linus Pauling Institute Micronutrient Information Center. Potatoes are good sources of potassium, dietary fiber and vitamin C, and a 2,000-calorie diet should include 5 cups per week of starchy vegetables such as potatoes, corn and peas, according to the 2010 Dietary Guidelines.

Other Information

Iron from animal foods is in the heme form, but the iron from plant-based sources is in non-heme iron, which is more difficult for your body to absorb, the Linus Pauling Institute Micronutrient Information Center experts say. You can improve absorption of non-heme iron by eating it with a source of vitamin C such as tomatoes, onions or red peppers. Avoid taking a calcium supplement at the same time you are consuming iron because calcium reduces your body's ability to absorb iron.