Tree fern contains .15 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- .5 cup equals 71 grams.
- 1 frond equals 31 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 grbut 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:
Tree fern, cooked, without salt
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in general are not a strong iron source. Those vegetables that are loaded with iron also have the tendency to be loaded with iron blockers, making it difficult to absorb a great deal of the iron from the vegetable itself.
However, even a vegetable with small amounts of iron can play a key role in your absorption of iron. Vegetables can be full of vitamin C, a vitamin that will assist you in metabolizing the iron in non-meat foods; tree fern is an ample source of vitamin C.
For instance, you can combine peppers and tomatoes with a grain-based main dish or with legumes to improve your digestion of the iron in your whole meal. A raw strawberry treat along with your meal would help as well because of the fruit’s content of vitamin C. A glass of fruit juice is one more an effective move.