Winged beans (immature) contain 1.5 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 44 grams.
- 1 pod equals 16 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:
Winged beans, immature seeds, raw
Read more about iron in vegetables or visit our iron-rich foods list.
Vegetables in general are not a great source of iron. Those vegetables that are packed with iron also tend to be full of iron inhibitors, making it difficult to take in a large amount of iron from the vegetable itself.
However, even a vegetable with small amounts of iron can play a significant part in iron absorption. Vegetables often are abundant in vitamin C, which will actually help you utilize the iron in your vegetarian food items; winged beans, unlike the leaves of the plant, are low in vitamin C.
Be that as it may, for example you can incorporate vine ripened tomatoes and bell peppers with a grain-based salad or with legumes to improve your metabolism of the iron in your whole meal. A fresh cantaloupe dessert along with your meal would also help because of the vitamins in the fruit itself. A glass of fruit juice is a further an outstanding idea.