Swamp cabbage (skunk cabbage) contains 1.3 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 98 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:
Swamp cabbage, cooked, boiled, drained, without salt
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables on the whole are not a good source of iron. Those vegetables that do have a lot of iron also are likely to be full of iron inhibitors, making it difficult to absorb a large amount of iron from the vegetable itself.
Yet, even a vegetable with small amounts of iron can play a definite part in your absorption of iron. Vegetables can often be great sources of vitamin C and vitamin C will assist you in metabolizing the iron better in vegetarian food items; cooked swamp cabbage is a medium source of vitamin C.
As an example, you can include peppers and tomatoes with a whole grain salad or with beans to increase your absorption of the iron in your meal as a whole. A raw cranberry treat with your dinner would also help because of the fruit’s content of vitamin C. A glass of fruit juice is a further an outstanding idea.