is arugula high in iron?
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Arugula also contains some iron, folate, magnesium, potassium, and provitamin A.
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The Alugbati Medicinal Uses and Health Benefits: ... The plant is rich in saponin, iron and Vitamins A (510 IU per cup of alugbati), B and C and is a rich source of soluble fiber, which helps digestion. Saponins act as phytochemicals, which can fight off cancer.
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The fiber content helps clean out the colon promoting healthy bowel movements. The phytochemicals, antioxidants and essential minerals found in arugula help cleanse out toxins in the body. Arugula is high in most B vitamins but contains especially high amounts of folate.
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Tapioca is a good source of iron. One cup of tapioca pearls provides 2.4 mg of the daily recommended value, which ranges from 7–18 mg depending on age and sex. It increases to 27 mg for women during pregnancy. To optimize the absorption of iron from tapioca, it is best to consume it alongside vitamin C sources.
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Cannellini beans, or white kidney beans, provide 5.2 mg of iron per cup. As with lentils, the protein and fiber content of beans makes them a healthful option. They also contain many other essential minerals and plant compounds.
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However, chickpeas and black-eyed peas have the highest iron content. They provide around 4.6–5.2 mg per cup cooked, or 26–29% of the RDI (12, 13).
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Probiotic Supplement Boosts Iron Absorption while Minimizing Side Effects. “The conflict between a high iron requirement and the risk of side effects when using high doses of iron supplement can only be solved in one way-by improving the iron uptake," says Probi AB.
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Pumpkin, Sesame, Hemp and Flaxseeds Pumpkin, sesame, hemp and flaxseeds are the seeds richest in iron, containing around 1.2–4.2 mg per two tablespoons, or 7–23% of the RDI (18, 19, 20, 21).
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Black beans were confirmed to be a good source of iron, zinc and copper. Approximately a portion per meal of cooked black beans (100 g) contains an average of 6.5 mg iron, 4 mg zinc and 1 mg copper.
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Chickpeas Are a Vegetarian-Friendly Iron Powerhouse These legumes provide your body with almost 5 mg of iron per cup, plus a hearty dose of protein, making them a smart option for vegetarians.
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Gluten free corn flakes fortified with vitamins and iron.
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One small slice can give you . 69 mg of iron. Five medium figs have 1 mg of iron while a banana is good for .
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"The addition of vitamin D, iron and vitamin A to Arla Big Milk provides a safeguard to help parents ensure their children meet the requirements of these vitamins and minerals on a daily basis," ​the spokesperson said.
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With high folate content, beetroot should be your go-to option when it comes increasing the levels of haemoglobin in your blood. It is also a great source of iron and Vitamin C. Iron content: 0.8 milligrams per 100 grams of Beetroot. Rich in iron and vitamin C, making it exceptionally good for your haemoglobin.
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Liquorice. Few people realise that liquorice is actually chock-full of iron. The more iron you have in your diet, the more oxygen your blood can hold, which ultimately gives you more energy. Just 50 grams of liquorice packs a whopping 4.4 milligrams of iron.
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Vitamins and Minerals Pinto beans are a good source of several other micronutrients. Per 1-cup serving: Iron: 20% RDI. Magnesium: 20% RDI.
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You may have success planting arugula between rows of companion vegetables such as bush beans, beets, carrots, celery, cucumber, lettuce, onion, potato, and spinach. More on Companion Planting.