Which vegetables have the most iron?

As a nutrition expert, I can provide you with information on which vegetables are particularly rich in iron. Iron is an essential mineral for the body, and while it's often associated with red meats, there are many plant-based sources that can also contribute to your daily iron intake. Here's a list of vegetables that are known to have a high iron content: 1. Spinach: This leafy green is not only low in calories but also packed with iron. It's a non-heme iron source, which means it's not as easily absorbed as the heme iron found in animal products, but it can still contribute significantly to your iron intake when combined with foods that enhance iron absorption. 2. Silverbeet (also known as Swiss chard): Similar to spinach, silverbeet is another green vegetable that contains a good amount of iron. It's also rich in vitamins and minerals, making it a nutritious addition to your diet. 3. Broccoli: This cruciferous vegetable is a good source of iron and provides a variety of other health benefits due to its high antioxidant content. 4. Lentils and beans: While not vegetables, they are part of the plant-based foods that are high in iron. Lentils, in particular, are a great source of both iron and protein. 5. Nuts and seeds: Some nuts and seeds, such as pumpkin seeds and almonds, contain iron and can be a good addition to a diet that needs more of this mineral. 6. Grains: Whole grains like whole wheat, brown rice, and fortified breakfast cereals can also provide iron. 7. Dried fruit: Foods like dried apricots and raisins contain iron and can be a tasty way to increase your iron intake. Remember, it's important to pair non-heme iron sources with foods rich in vitamin C to enhance iron absorption. For example, having a glass of orange juice with your spinach can help your body absorb more iron.

Iron is also found in many plant-based foods such as:green vegetables, for example spinach, silverbeet and broccoli.lentils and beans.nuts and seeds.grains, for example whole wheat, brown rice and fortified breakfast cereals.dried fruit.