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Harnessing Nature’s Bounty: The Top 5 Fruits and Vegetables for Iron Intake


When it comes to maintaining a healthy diet, incorporating iron-rich foods is vital for our overall well-being. Iron is an essential mineral that plays a crucial role in various bodily functions, such as oxygen transport, energy production, and immune system support. Luckily, nature provides us with an abundant array of delicious fruits and vegetables and excellent sources of iron. This article will explore the top five fruits and vegetables for boosting your iron intake.

  1. Spinach: Popeye’s Favorite Powerhouse

Renowned for its vibrant green leaves and unrivalled nutritional benefits, spinach tops the charts in iron content. Packed with approximately 2.7 milligrams of iron per 100 grams, spinach is an excellent choice for vegetarians and vegans. Enjoy it raw in salads, wilted in stir-fries, or blended into a nutritious smoothie.

  1. Kale: A Leafy Marvel

Another iron-rich green leafy vegetable is kale. With an impressive iron content of 1.5 milligrams per 100 grams, kale offers a myriad of health benefits. Bursting with antioxidants, vitamins, and minerals, this versatile vegetable can be steamed, sautéed, or even baked into crispy kale chips, making it a delicious addition to any meal.

  1. Lentils: A Plant-Based Powerhouse

Lentils, a humble legume, are an excellent plant-based source of iron. With a whopping 7 milligrams of iron per cooked cup, lentils provide an easily digestible form of iron. Whether you’re enjoying a hearty lentil soup, a protein-packed salad, or a flavorful curry, these versatile legumes can help boost your iron levels while satisfying your taste buds.

  1. Strawberries: Nature’s Sweet Iron Boosters

For those with a sweet tooth, strawberries offer a delightful way to increase your iron intake. Apart from their refreshing taste and vibrant appearance, these red gems contain about 0.4 milligrams of iron per 100 grams. Add them to your breakfast bowl, blend them into a smoothie, or enjoy them as a guilt-free snack. Strawberries are a delicious way to sweeten your iron intake.

  1. Watermelon: Hydration and Iron in One

Summer’s favorite fruit, watermelon, keeps you hydrated and provides a surprising iron boost. With approximately 0.6 milligrams of iron per 100 grams, this juicy fruit can be enjoyed on its own, in fruit salads, or even as a refreshing juice. Watermelon is a tasty and hydrating choice for increasing your iron levels.

Incorporating iron-rich fruits and vegetables into your diet is a wise and delicious choice. From the leafy green goodness of spinach and kale to the protein-packed lentils and the sweet allure of strawberries and watermelon, nature offers an abundance of options to support your iron intake. So, let your plate become a canvas for nourishment and make these nutrient-rich fruits and vegetables a regular part of your meals to promote a vibrant and healthy lifestyle.

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