Jicama contains .60 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 120 grams.
- 1 cup equals 130 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 grabut 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:
Yambean (jicama), raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables for the most part are not an excellent iron source. Those vegetables that are packed with iron also tend to be loaded with iron inhibitors and so you may not absorb a considerable amount of iron from the vegetable itself.
On the other hand, even a vegetable with very little iron may play a major part in iron absorption. Vegetables are often full of vitamin C and vitamin C can actually help you metabolize the iron better in plant-based food items; yambean (jicama) is a solid source of vitamin C.
For instance, you can combine vine ripened tomatoes and sweet green peppers with a grain-based main dish or with beans to improve your digestion of the iron in your whole meal. A raw cantaloupe dessert with your dinner would also increase your iron metabolism because of the fruit’s content of vitamin C. A glass of fruit juice is one more an effective strategy.