Sprouted navy beans contain 2.1 milligrams of iron per 100 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 grams,but 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:
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not an exceptional iron source. Those vegetables that have a high content of iron also are likely to be loaded with iron inhibitors, making it difficult to absorb a great deal of the iron from the vegetables.
However, even a vegetable with minimal iron can play an important role in iron metabolism. Vegetables often are a good source of vitamin C, which can assist you in using the iron in your vegetarian foods; navy beans are a moderate source of vitamin C.
As an example, you can incorporate peppers and tomatoes with a grain-based salad or with a bean-based dish to help you absorb more of the iron in your meal as a whole. A fresh strawberry treat with a meal would help as well because of the fruit’s content of vitamin C. A glass of fruit juice is one more an excellent approach.