From the Guidelines
Chinese vegetables with the highest iron content per gram include Chinese spinach (amaranth), which contains approximately 2.3-3.9 mg of iron per 100 grams, making it one of the richest plant sources of iron. Other iron-rich Chinese vegetables include Chinese broccoli (kai lan) with about 1.7 mg per 100 grams, bok choy at 1.5 mg per 100 grams, and Chinese cabbage (napa cabbage) with approximately 1.2 mg per 100 grams. Dark leafy greens generally contain more iron than lighter-colored vegetables because they contain higher concentrations of chlorophyll, which has a similar molecular structure to hemoglobin. The iron in these vegetables is non-heme iron, which is less readily absorbed by the body than heme iron found in animal products. To enhance iron absorption from these vegetables, it's beneficial to consume them with vitamin C-rich foods or a small amount of animal protein, as noted in a study published in The Lancet Planetary Health 1. Regular consumption of these iron-rich Chinese vegetables can help prevent iron deficiency anemia and support overall health, particularly for vegetarians and vegans who rely on plant sources for their iron intake. Some key points to consider when evaluating iron intake from Chinese vegetables include:
- The bioavailability of iron from plant-based sources, which can be influenced by factors such as vitamin C intake and overall diet composition 1
- The importance of regular iron intake to support healthy red blood cell production and prevent iron deficiency anemia 1
- The potential benefits of consuming iron-rich Chinese vegetables as part of a balanced diet, including supporting overall health and reducing the risk of iron deficiency anemia 1
From the Research
Chinese Vegetables with High Iron Content
There are no specific Chinese vegetables mentioned in the provided studies that have the highest amount of iron per gram. However, some studies suggest that certain foods can enhance iron absorption:
- Vitamin C can enhance iron absorption, as shown in studies 2, 3
- Tofu, made from soybean, has been shown to have a strong negative association with anemia among Chinese adults, suggesting that it may have a positive effect on iron status 4
- Microgreen fenugreek may be bred for a higher content of enhancers of iron availability as a strategy to improve iron nutrition in the populace 5
Factors Affecting Iron Absorption
Several factors can affect iron absorption, including:
- Food components that enhance iron absorption, such as ascorbic acid and meat/fish 3
- Food components that inhibit iron absorption, such as phytates and tannins 3
- Methodological errors in measuring iron absorption, such as homogenization of labeled meals before serving and the use of rice flour instead of rice 6