The Best Leafy Greens to Boost Your Iron Intake

Iron is a vital mineral that supports many functions in the body, including oxygen transport and energy production. Yet, iron deficiency remains common worldwide, especially among women, vegetarians, and those with certain health conditions. One effective way to increase iron intake naturally is through leafy greens. These vegetables not only provide iron but also offer other nutrients that help your body absorb and use it efficiently.

Why Leafy Greens Are Great for Iron Support

Leafy greens contain non-heme iron, the type of iron found in plant foods. While non-heme iron is not absorbed as easily as heme iron from animal sources, leafy greens come packed with vitamin C and other compounds that enhance iron absorption. They also provide fiber, antioxidants, and vitamins that support overall health.

Eating a variety of leafy greens regularly can help maintain healthy iron levels, especially when combined with other iron-rich foods.

What is Koyah Healthy Greens?

Koyah Healthy Greens are freeze dried, whole food, nutrient packed green vegetables in powder form. Easy to add in to smoothies, sauces, and soups.

Top Leafy Greens High in Iron

Here are some of the best leafy greens to include in your diet for optimum iron support:

Spinach

Spinach is one of the most well-known iron-rich greens. A cup of cooked spinach contains about 6.4 mg of iron, which is roughly 35% of the recommended daily intake for adult women. Spinach also offers vitamin C, which helps your body absorb iron better.

Kale

Kale provides about 1.2 mg of iron per cooked cup. While lower than spinach, kale is still a valuable source of iron and contains plenty of vitamin C and antioxidants.

Broccoli

Broccoli contains 6 grams of carbs, 2.6 grams of protein, 2.4 grams of fiber, 90% of the daily value needed for Vitamin C, and 77% for Vitamin K, contains vitamins A, B9, Potassium, Phosphorus, and selenium.

Collard Greens

Collard greens provide about 2.2 mg of iron per cooked cup. They are rich in fiber and vitamin K, which supports bone health.

Celery

Celery contains Vitamin C, Vitamin A, Vitamin K, Potassium, Folate, and Calcium which all help with iron absorption.

More On Koyah

Follow our recipe for the ultimate smoothie bowl, using Koyah Organic Greens Powder on "The Recipes Page" or click here (button)