Amaranth leaves contain 2.3 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 28 grams.
- 1 leaf equals 14 grams.
In the category of vegetables, we included whole vegetable products in the Top 10 list. We excluded dried/dehydrated products from the Top 10. You will find some dehydrated vegetables high in iron per 100 grabut they tend to be far more volume than anyone would consume. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. The food tested for the particular graph below can be described more specifically as:
Amaranth leaves, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not a strong source of iron. Those vegetables that are loaded with iron also are more likely to be loaded with iron inhibitors, making it difficult to absorb a considerable amount of iron from the vegetables.
On the other hand, even a vegetable with small amounts of iron can play a major role in iron absorption. Vegetables can often be abundant in vitamin C, which can actually help you assimilate the iron more completely in plant-based foods; amaranth leaves are a great source of vitamin C.
For instance, you may wish to combine peppers and tomatoes with a grain-based entrée or with legumes to improve your digestion of the iron in your whole meal. A raw orange treat with a meal would also raise your iron metabolism because of the fruit’s vitamin C content. A glass of fruit juice is yet another an excellent move.