Adult men, 19 to 50 years, require 8 milligrams of iron daily, while menstruating women aged 19 to 50 years need 18 milligrams of iron daily. Dr. Andrew Weil suggests that soaking grains in buttermilk or lemon water prior to cooking with them may reduce their phytic acid content. Learn all about the health benefits of your favorite healthy foods: Recipe: Apricot, Banana & Carrot Smoothie, 7 Health Benefits of Green Tea (and How to Reap Them), Oven Roasting Times for 60 Common Vegetables. Proton pump inhibitors – prescription medicines for heartburn – also interfere with your body's ability to absorb iron, according to a 2017 article in the Journal for Nurse Practitioners. The following table shows the approximate iron content of common vegetables per 100 grams (3.5 ounces), based on USDA's nutrient data: *Note: Despite its name, New Zealand spinach (Tetragonia tetragonioides) is not closely related to common spinach (Spinacia oleracea). Vitamin C also assists with iron absorption, so sauté your spinach with foods containing a lot of vitamin C, like red bell peppers or tomatoes. How to Find the Best Nut and Almond Milk Maker (for You), How to Reduce Acrylamide Levels in Coffee, The Much-Touted Weight Loss Benefits of Spirulina. 3 (Although the calcium and other phytochemicals in spinach can decrease absorption somewhat.) This process helps the cells produce energy to run all your bodily functions. The basic type of spinach is Spinach, raw, where the amount of iron in 100g is 2.71 mg. Enjoy this healthy green with any meal. Iron deficiency is a common cause of hair loss, which may be prevented by an adequate intake of iron-rich foods, such as spinach. Only 1.4% of iron from spinach is absorbed, while 20% of iron from beef is absorbed. Iron Comparison. In addition to being high in iron, it contains high levels of vitamins B and C, as well as antioxidants like beta-carotene (which the body converts to … For years, people have been eating spinach, both raw and cooked, in an attempt to step up their iron intakes. If you follow a vegetarian diet, you're only absorbing about 5 to 12 percent of the iron you consume from food, says the National Institutes of Health. As mentioned above, vitamin C makes the iron in plant-based foods, such as spinach, more available to your body's cells. A half-cup of cooked spinach – the serving size for all cooked vegetables – supplies 3 milligrams of iron. Iron is much easier to absorb from animal sources (which is why vegetarians can have iron deficiency issues), but even from the plant-based sources, spinach is particularly bad because it contains other compounds which further inhibit absorption. You get heme iron from animal foods and nonheme iron from plant foods like spinach. But there's a catch: the iron in spinach (and other vegetables) is so-called non-heme iron, which is not absorbed as well as the heme iron found in animal-based products. Spinach is an excellent source of vitamin K which plays a very important role in blood clotting. Spinach is good for our all health because of the number of nutrients present in it. Amount of Iron in Spinach Dip: Iron Fatty acids: Amino acids * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. Drawback for Using Spinach As an Iron Supplement. Shellfish like oysters, clams and mussels are especially rich in iron. The idea that spinach is an iron-rich food dates back to the late 1800s when German chemists first measured the iron content of spinach. Haem iron is found in animal products and is the most efficiently absorbed form of iron. A great way to supply your body with tons of (plant-based) iron and vitamin C is to enjoy a green smoothie featuring fresh spinach and vitamin C rich fruits such as oranges or kiwis (such as this spinach-based smoothie). One cup of spinach contains up to 15 to 30% of your daily iron requirements (Recommended Intakes according to a person’s age and sex). As shown above, 100-gram serving of fresh, uncooked spinach has about 2.7 milligrams of iron, which is equivalent to 15% of the Reference Daily Value for iron. Packed with a majority of nutrients and vitamins, spinach is at the top of the food chain of “super foods”. Avoiding certain foods, beverages and medications at the same time that you eat spinach can also improve absorption. If you've heard about spinach nutrition, you know this leafy green powerhouse provides many vitamins and minerals. Spinach is a true nutrient-dense food. Since then, also numerous other scientists have measured the iron content of spinach, but the results of the modern studies have disproved the claims of the German chemists. In their childbearing years, girls and women are particularly susceptible to iron deficiency because of their monthly periods. Spinach is a nutritional powerhouse. This will determine how much iron has been lost from the spinach and also give a good indication on which is the best way to cook spinach to preserve as much of the iron as possible. The U.S. Department of Agriculture's National Nutrient Database reports that spinach is rich in iron -- each cup of cooked spinach contains 6.4 milligrams of the vital mineral. Iron 411: Both raw and cooked spinach are excellent sources of iron, containing twice as much as other leafy greens. It's time to go green: Spinach packs power with 3 mg of iron per half cup of these leafy greens. Phytates are antioxidant compounds that are beneficial in themselves but can slow down the absorption of iron and other minerals; they’re found in foods like legumes, grains and tea. Cooked vs. Leafy Greens Leafy greens, such as spinach, kale, swiss chard, collard and beet greens contain between 2.5–6.4 mg of iron per cooked cup, or 14–36% of the RDI. Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline. For years, people have been eating spinach, both raw and cooked, in an attempt to step up their iron intakes. 12 Foods with More Iron Than Spinach Jill Waldbieser Updated: Nov. 19, 2019 This mineral keeps your body and mind performing at their peak, but many people just don't get enough. 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