Fruits And Vegetables Rich In Iron And Vitamin C
Iron and vitamin C are essential nutrients that play vital roles in maintaining good health. Iron is necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen to all parts of the body. Vitamin C, on the other hand, is an antioxidant that helps protect cells from damage, supports the immune system, and aids in the absorption of iron. Including fruits and vegetables that are rich in both iron and vitamin C in your diet can help ensure that you get enough of these important nutrients.
Spinach
Spinach is a leafy green vegetable that is loaded with iron and vitamin C. One cup of cooked spinach contains about 6.4 mg of iron and 17 mg of vitamin C. It also contains other important nutrients such as folate, magnesium, and potassium.
Kale
Kale is another leafy green vegetable that is rich in iron and vitamin C. One cup of cooked kale contains about 1.2 mg of iron and 80 mg of vitamin C. It is also a good source of vitamin A, vitamin K, and calcium.
Broccoli
Broccoli is a cruciferous vegetable that is high in both iron and vitamin C. One cup of cooked broccoli contains about 1 mg of iron and 81 mg of vitamin C. It is also a good source of fiber, vitamin K, and potassium.
Brussels Sprouts
Brussels sprouts are a member of the cruciferous vegetable family and are rich in both iron and vitamin C. One cup of cooked Brussels sprouts contains about 1.2 mg of iron and 96 mg of vitamin C. They are also a good source of fiber, vitamin K, and folate.
Strawberries
Strawberries are a delicious and nutritious fruit that are high in vitamin C and also contain a small amount of iron. One cup of sliced strawberries contains about 0.6 mg of iron and 98 mg of vitamin C. They are also a good source of fiber and antioxidants.
Kiwi
Kiwi is a tropical fruit that is high in vitamin C and also contains a small amount of iron. One medium-sized kiwi contains about 0.3 mg of iron and 64 mg of vitamin C. It is also a good source of fiber and potassium.
Oranges
Oranges are a citrus fruit that are well known for their high vitamin C content. One medium-sized orange contains about 0.1 mg of iron and 70 mg of vitamin C. They are also a good source of fiber and folate.
Papaya
Papaya is a tropical fruit that is high in vitamin C and also contains a small amount of iron. One cup of diced papaya contains about 0.1 mg of iron and 88 mg of vitamin C. It is also a good source of fiber and folate.
Conclusion
Including fruits and vegetables that are rich in iron and vitamin C in your diet can help ensure that you get enough of these important nutrients. Some other fruits and vegetables that are high in both iron and vitamin C include red bell peppers, tomatoes, watermelon, and guava. By eating a variety of these nutrient-rich foods, you can support your overall health and well-being.