Winged bean tuber contains 2 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:
Winged bean tuber, raw
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 do contain iron also tend to be full of substances that inhibit iron — you may not absorb a considerable amount of iron from the vegetable itself.
However, even a vegetable with minimal iron may play a definite role in iron absorption. Vegetables often times are loaded with vitamin C, a vitamin that will actually help you absorb the iron better in vegetarian foods; winged bean tubers, unlike their leaves, are a poor source of vitamin C.
However, you can combine bell peppers and vine ripened tomatoes with a whole grain salad or with beans to increase your digestion of the iron in your entire meal. A fresh orange dessert with your dinner would help as well because of the fruit’s vitamin content. A glass of fruit juice is yet another an excellent idea.