At 0.5 mg per cup, crude tomatoes contain almost no iron. buy vyvanse Nonetheless, when dried or thought, they offer an a lot more prominent sum (33).
For example, a large portion of a cup (118 ml) of tomato glue offers 3.9 mg of iron, or 22% of the RDI, while 1 cup (237 ml) of pureed tomatoes offers 1.9 mg, or 11% of the RDI (34, 35).
Sun-dried tomatoes are another iron-rich source, furnishing you with 1.3–2.5 mg per half cup, or up to 14% of the RDI (36, 37).
Tomatoes are additionally an extraordinary wellspring of nutrient C, which assists increment with pressing ingestion. Besides, they’re an incredible wellspring of lycopene, a cancer prevention agent connected to a diminished danger of burn from the sun (38Trusted Source, 39Trusted Source).
Potatoes contain noteworthy measures of iron, generally gathered in their skins.
All the more explicitly, one huge, unpeeled potato (10.5 ounces or 295 grams) gives 3.2 mg of iron, which is 18% of the RDI. Yams contain somewhat less — around 2.1 mg for a similar amount, or 12% of the RDI (40, 41).
Potatoes are likewise an incredible wellspring of fiber. Furthermore, one part can conceal to 46% of your every day nutrient C, B6 and potassium prerequisites.
Certain assortments of mushrooms are especially wealthy in iron.
For example, one cooked cup of white mushrooms contains around 2.7 mg, or 15% of the RDI (42).
Clam mushrooms may present to twice as much iron, though portobello and shiitake mushrooms contain next to no (43, 44, 45).
10. Palm Hearts
Palm hearts are a tropical vegetable plentiful in fiber, potassium, manganese, nutrient C and folate.
A lesser-known reality about palm hearts is that they likewise contain a considerable lot of iron — a noteworthy 4.6 mg for every cup, or 26% of the RDI (46).