Vinespinach contains 1.2 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:
Vinespinach, (basella), raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables overall are not an excellent iron source. Those vegetables that do contain iron also tend to be packed with iron inhibitors — you may not absorb much of the iron from the vegetables.
Nonetheless, even a vegetable with very little iron may play an important part in iron metabolism. Vegetables tend to be great sources of vitamin C and vitamin C will actually help you utilize the iron better in your vegetarian foods; vinespinach is a stellar source of vitamin C. 100 grams of vinespinach contain a remarkable 102 milligrams of vitamin C.
For instance, you may wish to combine vine ripened tomatoes and sweet green peppers with a whole grain main dish or with beans to increase your absorption of the iron in your meal as a whole. A fresh papaya salad with a meal would also increase your iron metabolism because of the vitamin C in the fruit itself. A glass of fruit juice is one more a great strategy.