7 Winter Greens That Are High in Iron

Iron is an essential mineral that helps create cells that carry oxygen through the bloodstream. But you don’t have to rely solely on meat to get enough iron in your diet. Especially during the colder months, enjoying winter greens can help you meet your daily iron goals.

Iron: 6.4 milligrams per cup of cooked spinach

Spinach is a leafy green that can withstand freezing temperatures. Per cooked cup, spinach also provides 35% or 80% of the recommended daily intake of iron, depending on age and gender.

Spinach is also rich in folate, which supports red blood cell production, as well as vitamins A and C to support eye, skin, and immune system health.

However, spinach also contains one of the highest concentrations of oxalates, plant compounds that interfere with the body’s absorption of iron. Combining spinach with foods rich in vitamin C allows the body to absorb this iron more easily.

Iron: 4 milligrams in 1 cup cooked and chopped Swiss chard

Swiss chard has dark green leaves and colorful stems and is in season in fall, winter and spring. One cup of cooked Swiss chard provides 50% of the daily iron value for older men and women, and 22% for women ages 19 to 50.

Additionally, Swiss chard contains high levels of vitamins A and K, as well as minerals like magnesium and calcium, which support skin and eye health, muscle function, and bone strength.

Young or “baby” chard leaves go well in salads or wraps, while older leaves and stems taste better when cooked in soups, stir-fries and other dishes.

Iron: 2.7 milligrams per cup cooked beet greens, cut into 1-inch pieces

Many people throw away the stems and tops of beets, but these leaves are very nutritious and rich in iron. A 1-cup serving contains 15% or 34% of the recommended daily intake for adults, depending on age and gender.

Beet greens also contain nitrates, or natural compounds that help improve blood circulation and support heart health. Additionally, they are an excellent source of potassium, which helps regulate blood pressure.

Iron: 2.2 mg per cooked cup of collard greens

Collard greens have a mild, slightly sweet flavor and grow best in cooler conditions. In addition to offering iron, collard greens are an excellent source of calcium, which promotes bone health. They also contain fiber to aid digestion, as well as high levels of vitamin K and vitamin A.

Collard greens are a staple of American soul food and can be prepared in a variety of ways. In addition to standard slow cooking, these greens can be used raw in smoothies, salads or salads or pureed into sauces or dips.

Iron: 1 milligram per cup of cooked kale

Although kale contains slightly less iron than other winter greens, a 1-cup serving can still provide more than 12% of the recommended daily iron intake for men and older women, or about 6% for women ages 19 to 50.

Kale is a nutrient-rich green leaf that also provides high levels of vitamins K, A, and C, which support eye and heart health and boost immune function. Kale also contains antioxidants that help protect cells from damage and promote healthy digestion thanks to its fiber content.

Iron: 2.3 milligrams per cup of raw mustard spinach; 1.4 milligrams per cup chopped and cooked

Mustard spinach, also called tender or komatsuna, is an excellent source of iron. It has tender leaves and a mild, slightly mustardy flavor.

One serving of this winter green also contains more than 100% of your recommended daily intake of vitamin C, which helps the body absorb iron and supports immune health. Additionally, mustard spinach provides minerals like potassium and calcium, folate for red blood cell health, and vitamin A for eye and skin health.

Iron: 1.9 milligrams per cup of cooked Brussels sprouts

Brussels sprouts are in season in fall and winter and are a good source of iron and vitamin C.

These vegetables also provide substantial amounts of fiber and protein, helping you feel full longer after eating, which could also help with weight management. And Brussels sprouts are rich in antioxidants, helping protect cells from damage.

Brussels sprouts can be roasted, sautéed or steamed, or you can slice them thinly and add them to salads.

The iron in winter greens is nonheme iron, which comes from plants. Your body absorbs iron from plant sources less efficiently than iron from meat, poultry, or animal sources (heme iron).

Additionally, some leafy greens, including spinach, Swiss chard, collard greens, and beet greens, contain plant compounds called oxalates that limit iron absorption.

However, there are things you can do to help your body absorb more iron from winter greens:

• Pair them with foods rich in vitamin C: Vitamin C helps the body absorb iron from plant sources. Good sources of vitamin C include citrus fruits, tomatoes, peppers and berries.
• Lightly cook or steam the green vegetables: For leafy greens containing oxalates, cooking can reduce levels and make iron more available in the body. Additionally, some research suggests that cooking with iron pots and pans may further increase iron levels.
• Avoid drinking coffee or tea with winter greens: These drinks contain tannins that can block iron absorption. Wait at least an hour after eating before drinking coffee or tea.
• Mix different types of green vegetables into your diet: Each green leaf has a unique nutritional profile, and eating a wide variety ensures your body gets a full range of vitamins and minerals (as well as iron).