5 foods to combine with spinach to boost iron intake

The season for fresh leafy greens is here and one of the most popular and easily available greens that can be consumed on a daily basis is-Spinach. It is a rich source of non-heme iron, meaning it is not absorbed as efficiently as the iron from animal sources. Hence, it is important to combine it with other foods that can help boost iron intake. Afterall, iron is an essential mineral that plays a crucial role in maintaining overall health. It is a key component of hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body, and myoglobin, which supplies oxygen to muscles. For the unversed, according to the USDA FoodData Central, raw spinach contains approximately 2.71 mg of iron per 100 grams, and for cooked spinach (boiled, drained), the iron content increases due to water loss during cooking, providing about 3.57 mg of iron per 100 grams. Here we have curated a list of 5 foods one can combine with spinach to boost iron intake.

As per experts, vitamin C in citrus fruits like lemon help enhance non-heme iron absorption from spinach and hence make for a better combination to be added in diet for better iron intake.
How to combine: One can simply squeeze fresh lemon or lime juice over cooked spinach, spinach salads, or green smoothies just before serving to add nutrition and tanginess.

It is said that tomatoes are rich in vitamin C and lycopene, which aid iron uptake. Also, it has been found that tomatoes are a good source of various minerals including iron, with concentrations averaging about 4.55 mg per 100 g but ranging from 1.50 to 6.45 mg depending on variety and growing conditions.
How to combine: Simply make a spinach-tomato curry, sauté spinach with chopped tomatoes, or add tomatoes to a spinach omelet or soup and enjoy it fresh.

They are said to be rich in vitamin C, which improves iron absorption. Also, they are said to have modest amounts of iron, and significant amounts of vitamin C, which greatly enhances non-heme iron absorption in the gastrointestinal tract.
How to combine: One can stir-fry spinach with diced bell peppers to make a healthy side dish, or add them to spinach salads or wraps for a crunchy, colorful addition.

It is said that chickpeas are rich in folate, protein, and minerals, which support iron utilization. As per studies, they are a good source of iron, with content ranging from about 2.4 to 11 mg per 100 grams. They also contain phytic acid and other antinutrients that affect iron bioavailability.

How to Combine: To make a healthy combo, cook spinach with boiled chickpeas for a curry and enjoy with rice, or one can make a spinach-chickpea salad, or simply add chickpeas to spinach soups.

They are said to provide zinc and healthy fats that help in iron absorption. As per a study, pumpkin seeds are a rich source of nonheme iron, providing approximately 8.8 mg of iron per 100 grams, which accounts for about 49% of the recommended daily allowance (RDA) for adult men and 27% for women. This makes them a valuable dietary source for preventing and managing iron deficiency anemia.
How to Combine: One can sprinkle roasted pumpkin seeds over sautéed spinach, spinach soups, or add them to spinach smoothies or salads for extra crunch and nutrition.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.