Certain varieties of mushrooms are particularly rich in iron.
For instance, one cooked cup of white mushrooms contains around 2.7 mg, or 15% of the RDI.
Oyster mushrooms may offer up to twice as much iron, whereas portobello and shiitake mushrooms contain very little.
10. Palm Hearts
Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate.
A lesser-known fact about palm hearts is that they also contain a fair amount of iron — an impressive 4.6 mg per cup, or 26% of the RDI.
This versatile vegetable can be blended into dips, tossed on the grill, incorporated into a stir-fry, added to salads and even baked with your favorite toppings.