Cowpeas leafy tips contain 1.9 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 36 grams.
- 1 leaf equals 3 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 grambut 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:
Cowpeas, leafy tips, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables typically are not a great source of iron. Those vegetables that do have a lot of iron also tend to be packed with iron inhibitors and so you may not take in a great deal of the iron from the vegetable itself.
On the other hand, even a vegetable with very little iron may play a substantial part in your ability to absorb iron. Vegetables often are packed with vitamin C, a vitamin that will assist you in utilizing the iron more completely in vegetarian food items; cowpeas leafy tips are a strong source of vitamin C.
For instance, you can combine bell peppers and vine ripened tomatoes with a grain-based salad or with a bean-based dish to increase your digestion of the iron in your whole meal. A fresh strawberry salad with your dinner would also increase your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is yet another a great plan.