Iron plays an important role in body growth. It maintains your health, improve metabolism, help your body produce red blood cells, and reduce weakness or fatigue. Especially, iron helps your babies grow fast and completely. Iron supports pregnant women balance in human diet. It also helps increase muscle, improves brain health, decreases leg syndrome, and regulates body temperature. As the consequence, VKool.com decided to release a writing of top 23 iron rich vegetables and fruits for babies and pregnant women. Keep reading this article thoroughly and find out more information.
Top 23 Iron Rich Vegetables And Fruits For Babies And Pregnant Women
Soybean is one of the most common iron rich vegetables that come from East Asia. It is used widely in many countries and this vegetable is beneficial for pregnant women. Besides, soybean is rich in protein, isoflavones, alpha-linolenic acid, and phytic acid. You should add a cup of boiled soybeans to get more iron and you will have 298 calories and 8.8 mg of iron in each cup of boiled soybeans.
Chickpeas are cultivated in Middle East, Mediterranean and commonly used in Spanish, Middle Eastern, India, Greek, and Italy. Chickpeas are also called garbanzo beans and they are full of selenium, choline, manganese, copper, zinc, phosphorus, folate, vitamin K, vitamin B, sodium, vitamin A, vitamin C, potassium and especially iron. So they are excellent foods for babies, as well as pregnant women.
Lentils are legumes and they are different types of beans. Although the appearance of lentils is very small, but they are very nutritious and they are good sources of fiber, protein, vitamin B, essential minerals, and iron. Lentil will help you regulate blood sugar, improve energy, and supply necessary vitamins for body growth. If you are worrying how to get enough protein and iron in your meals, you should choose lentils, which are easy to cook and prepare. Serving 1 cup of boiled lentils, you will have 6.6 mg of iron and about 230 calories.
If you want to get more power, let intake kale, which is one of the healthiest iron rich vegetables. This is a kind of dark and leafy green vegetable that you should add more in your meals. It is packed with minerals, vitamins, particularly iron. Additionally, they are rich in vitamin A, vitamin K, vitamin C, omega-3 fatty acid, protein, fiber, lutein, and zeaxanthin.
Vitamin C in orange juice will support iron absorption. Along with other healthy fruit juices such as grape juice, apple juice, orange juice is recommended used for babies and pregnant women, as well. Some other kinds of fruits like strawberries and kiwi are also full of vitamin C.
6. Brussels Sprouts
Brussels sprouts are available for fiber, folate, vitamins, and antioxidants. They are very healthy and tasty and they are great source of iron, which will help you prevent weakness and other diseases. Eating ½ cup of Brussels sprouts, you will get 28 calories and 0.9 mg of iron.
7. Dried Peaches
If you are wondering how to obtain more iron through foods, dried fruits may be good source for you. They include nutrients and iron in each serving. Dried peaches are healthy and convenient for breakfast as they are very delicious and easy to cook. You can add them into snacks or salad. You will receive 9% of iron in each serving. There are 96 calories and 1.6 mg of iron in each ¼ cup of dried peaches.
Arugula is one of the most useful iron rich vegetables that bring many benefits for your health. Due to huge content of iron, pregnant women and vegetarians should get more arugula. Consuming some servings of arugula in your diet will improve your red blood cells. Adding arugula in green leafy salad will be the best way to enjoy this healthy vegetable. In addition, it can be added into pizza, pasta, soup, and other recipes. ½ cup of arugula contains 3 calories and 0.146 mg of iron.
9. Pinto Beans
Pinto beans contain many colors and they are full of minerals and vitamins. Getting a cup of boiled pinto beans will supply you 21% of iron value. Each cup of boiled pinto beans will give you 245 calories and 3.6 mg of iron.
10. Lima Beans
Lima beans are one of the most iron rich vegetables that you should not neglect in your diet. Consuming a cup of lima beans will help you get 25% of iron. Cooked lima beans are healthier than raw ones. Each cup of cooked lima beans contains 4.5 mg of iron and calories.
To support you absorb iron successfully, broccoli is the most excellent vegetable. They are also rich in vitamin C and can help you digest easier. Eating ½ cup of broccoli will provide you 15 calories and 0.3 mg of iron.
Like other vegetables and fruits, peas are rich in nutrients and iron. They are favorite vegetable of many people, especially pregnant women. They can be cooked with pasta, soup, and salad. Eating ½ cup of peas, you will get 62 calories and 1.2 mg of iron.
Strawberries are especially healthy for women. They are valuable in iron and vitamin C. They are usually used in breakfast and in the afternoon. There are 1.5 mg of iron and 114 calories in each pint of strawberries.
Spinach is a super food of nutrients and vitamins, particularly iron for babies and pregnant women. They are a kind of leafy green veggies with high mount of vitamin C, which stimulate iron absorption. 1 cup of spinach will supply 41 calories and 6.4 mg of iron.
15. Collard Greens
Collard greens are high in vitamin A, calcium, vitamin C, and iron. Raw collard greens can be used commonly in salad dishes. Each cup of collard greens includes 11 calories and 2.2 mg of iron. Collard greens will help you prevent diabetes cancer, and bone problems. Moreover, they will improve digestion, skin, hair health, and help you sleep well.
16. Dried Thyme
Dried thyme is a favorite iron rich vegetable of many people. They are mixed well in many healthy recipes. 1 teaspoon of dried thyme contains 1.2 mg or iron and 3 calories. Dried thyme will help you prevent acne, colon cancer, breast cancer, yeast infection, and common skin problems.
17. Prune Juice
Prune juice is an appealing and delicious fruit for pregnant women and babies. It is high in vitamin C and iron. They are well-known in iron rich fruits that you should intake more. 1 cup of prune juice supplies 182 calories and 3 mg of iron.
18. Dried Apricots
Apricots are perfect fruits as they are full of nutrients and iron. They can be dried, cooked, and canned. Among them, dried apricots are beneficial for your health because they contain high of iron amount. ½ cup of dried apricots includes 78 calories and 2 mg of iron.
Potatoes are one of the best vegetables because they are high in vitamin C and iron. Each 1 medium potato will contain 278 calories and 3.2 mg of iron. They are very healthy and easy to cook. Iron deficiency in children and babies will cause anemia. The symptoms of anemia will be dizziness, appetite reduction, rapid heartbeat, pale skin, weakness, and fatigue. As the result, your babies have to get enough iron to grow.
20. Dried Tomatoes
Dried tomatoes contribute to reduce iron deficiency. One cup of dried tomatoes contains 4.9 mg of iron and 139 calories. Dried tomatoes are also used in different ways such as adding to salads, sandwiches, pizza, pasta sauce, and omelets. They are also full in vitamin C, antioxidants, and lycopene.
Mushrooms are lovely iron rich vegetables of many people. They are also healthy for pregnant women. These vegetables can help you prevent cancer, diabetes, and heart diseases. They are also great sources for immunity improvement and weight loss.
Asparagus is a powerful spring vegetable that you should add it into your diet now. Asparagus is added into variety recipes to help you lose weight, regulate blood sugar, improve your heart health, reduce aging, beautify your skin, improve your digestive system, prevent cancer and help pregnant women healthier.
Olives are other iron rich vegetables that you are seeking for. They can manage your blood pressure protect cells, and prevent harmful diseases. They are high in antioxidants, vitamin E, fiber, amino acids, oleic acid, and iron. Olives will help you have a healthier heart and prevent many kinds of cancer.
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After reading my writing of top 23 iron rich vegetables and fruits for babies and pregnant women, I think that you believe in vegetables much more and choose the healthiest foods for you and your family. If you have any question, please leave your comments below and I will respond to you soon. Now you can taste vegetables without worrying deficiency of iron and other vitamins.