Is Broccoli High In Iron?

Whether or not broccoli is high in iron seems to be the topic of some debate. Let me shed some light on what the reason for debate may be.

As a vegetable, broccoli has a more than satisfactory amount of iron. But that’s not all it has going for it. Broccoli also has a high amount of vitamin c. Why is this important? Well, outside of the well-known effects vitamin c has on the immune system, it also has effects on the entire system when ingested in conjunction with iron. This vitamin increases the absorption of non-heme iron, the type that is not easily digested, as much as six-fold, causing the iron to be just as good, if not better than, the effects of the more easily absorbed form of iron.

That being said, it is important to note that one cup of chopped broccoli flowerettes (which weighs out to just over 3 ounces) contains a mere .7 milligrams of iron. That means less than one milligram. Since most people need about 18 milligrams of iron per day, this doesn’t seem to be the best source of iron.

So you can clearly see the cause for – and both sides of – the mild debate as to whether or not broccoli is a good source of iron. Due to the vitamin c content, the iron it contains is easily absorbed and as far as vegetables with high iron go, broccoli is toward the top. There are other foods out there that are richer in iron and for optimal benefits it is suggested that you choose some of these. However, when consumed in addition to those options, broccoli is a great choice for a well-rounded, high-iron diet.

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