What nutrients are rich in food?

Tomatoes are generally regarded as vegetables, despite the fact that botanists classify them as fruits. They are abundant in potassium, vitamin C, lycopene, and iron, among other nutrients. Additionally, leafy greens are rich in iron. To add more than 2 mg of iron per cooked cup to salads, add kale, Swiss chard, and collards. Additionally, they go well with foods rich in vitamin C, which improves iron absorption.


A leafy green known as spinach contains iron, which is necessary for the synthesis of haemoglobin, the component of red blood cells that carries oxygen to the body's tissues and organs. It also contains a lot of vitamin C, which helps improve your body's ability to absorb iron. Oxalic acid in spinach, which can restrict absorption, prevents iron from being absorbed as well as heme iron from meat. Oxalic acid in spinach can be decreased by boiling or steaming it. Although this green vegetable won't make you as strong as Popeye, it can aid in preventing anaemia. More than 6 mg of iron, along with a number of other minerals, are present in one cup of cooked spinach.

Dried-up tomatoes

Iron and other minerals can be found in abundance in sun-dried tomatoes. They are also rich in potassium and lycopene. They can be prepared at home in an oven or a dehydrator. Check out this Grow a Good Life instruction if you're unsure how to make them. According to Dr. Kara, sun-dried tomatoes are rich in plant chemicals that act as antioxidants and strengthen the immune system. 23 percent of the daily value for vitamin C, vitamin A, lutein, and zeaxanthin is found in one cup of these delectable delights. Additionally, they contain potassium, which controls fluid balance, neuron and muscle activity, and reduces blood pressure.

The sweet potato

One large, unpeeled sweet potato (weighing 299 grammes) contains 1.9 mg of iron, or roughly 11% of the DV, making them a rich source of iron. Additionally, they are a good source of fibre, potassium, and vitamin C. For a healthy digestive system, a high-fibre diet can help prevent constipation and encourage regularity. Dietary fibre also nourishes the flora in your stomach. Sweet potatoes that are orange are a great source of beta-carotene, which our bodies use to make vitamin A. This nutrient has the power to improve eye health, lower inflammation, and even fend off some malignancies.

Belgian spuds

Brussels sprouts are a nutrient-rich vegetable with a host of health advantages. They are low in calories and include a lot of protein, fibre, and important minerals like potassium. Brussels sprouts, like other cruciferous vegetables, contain glucosinolates and sulforaphane substances that lessen oxidative stress. These plant compounds lessen inflammation and shield cells from oxidative damage. A good supply of vitamin C, which promotes iron absorption, is found in Brussels sprouts. They also include folate, a B vitamin crucial for healthy development and pregnancy. They are also abundant in vitamin K, which aids in bone development and blood clotting. These healthy vegetables can be sautéed, steamed, or roasted.


Chanterelles are meaty, funnel-shaped wild mushrooms that can be orange, yellow, or white. They are abundant in potassium, iron, and phosphorus, as well as vitamins A and D. Because they contain a lot of soluble fibre, chanterelle mushrooms aid digestion. They are also a good source of vitamin A, which supports healthy skin, and vitamin D, which supports bone health. Because they are too bitter to eat fresh, chanterelles should be boiled or otherwise prepared before consumption. It can be dangerous to forage for these mushrooms since they can resemble toxic lookalikes like the jack-o'-lantern mushroom (Omphalotus olearius) and the fake chanterelle (Hygrophoropsis aurantiaca). Consuming a dangerous variety may result in uncomfortable stomach cramps, gastrointestinal distress, and nausea.


Garbanzo beans, often known as chickpeas, are a delicious snack and a flavorful addition to salads. They offer calcium and magnesium, which are crucial for the health of bones, in addition to iron. According to nutritionist Patricia Bridget Lane, RDN, 2.5 mg of iron can be found in a half cup of cooked chickpeas. She advises choosing canned goods with little sodium and fat. Aquafaba, the liquid obtained from canned chickpeas, has emulsifying, binding, and thickening qualities. It can be used in recipes as a flavourless egg substitute. Tomatoes and other foods high in vitamin C improve non-heme iron absorption. For instance, drinking tomato juice along with iron can increase your body's absorption of iron by nearly six times.

You May Like