Iron Free Vegetables List – List of Foods With No Iron in Them

iron free vegetables list

There are many reasons why you might need an iron free vegetables list.

For instance, you may be suffering from excessive iron in your body. This condition is called hemochromatosis, which can pose health risks to you.

With hemochromatosis, you are at increased risk of sustaining damages to your various organs such as the pancreas, heart and liver. Too much iron can end up being toxic to your body, which is why iron free vegetables and foods are beneficial to you.

Additionally, some people may want to consume iron free vegetables because they are already taking iron supplements. Hence, there is no need for getting extra iron, which can only pose more harm than good to your body.

With all these being said, let’s take a look at our iron free vegetables list to know the right ones you should eat.

Iron Free Vegetables List

In a vegan diet, you are taking in the non-heme type of iron. What this means is that only about 10 percent of the total iron from the vegetables and fruits you eat are absorbed in your body.

Nonetheless, if you need iron free foods because of your existing medical condition, then you should consider our list. This way, you can prevent an excessive supply of this mineral in your body.

So, what are the different iron free vegetables? Here they are:

1. Mushrooms

Mushrooms are not exactly the best foods to eat if you need iron in your body. In fact they contain very little iron, that it’s almost as though there’s none at all.

A 100-gram serving of mushrooms has 0.5 milligrams of iron, which is not very much at all.

You can eat mushrooms with your salads, pastas, pizzas, and sandwiches. They are also a good addition to your sandwiches, stir-frys, and other recipes.

2. Cucumber

Refreshing and cooling, cucumber is great to eat on its own or added to your green salad.

Good news for those in need of an iron free vegetables list – it’s safe for you to eat cucumber when you’re limiting your iron intake. It only contains 0.8 milligrams of iron, which should be fine for folks suffering from excessive iron in their blood.

Looking for a fun and delightful way to enjoy cucumber? How about making yourself some cucumber juice for a cooling treat!

3. Zucchini

Zucchini joins our list of vegetables without iron because although it’s healthy to eat, this veggie does not have a lot of iron.

100 grams of zucchini only contains 0.4 milligrams of iron. That’s not a lot at all, so you can easily enjoy zucchini with your soups, stews, and stir-frys.

4. Alfalfa Sprouts

Great as a garnish to your salad or sandwich, alfalfa sprouts are nutritious because of the minerals and vitamins in them.

However, they don’t have a lot of iron, with only 1 milligram per serving. While it’s not exactly iron-free, eating alfalfa sprouts should not cause harm to you when you’re trying to cut back on iron.

You can enjoy it raw in your tofu scramble, and as a topping to your stir-fry and pizza. It is also easy to make your very own alfalfa sprouts at home, so it becomes an economical add-on to your daily diet.

Additional Tips You Should Know About Iron Free Vegetables

Although you are limiting your iron intake, it is still a good idea to eat dark leafy greens, which have some iron in them.

Eating these vegetables in moderation can help you to balance your iron levels, while at the same time making sure that you are getting the nutrition your body needs. By doing so, you can achieve optimum health as you enjoy a variety of vegetables in your meals.

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