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Other greens
Besides spinach and Swiss chard, other green leafy vegetables contain considerable amounts of iron. For example, beet greens give you close to 3 milligrams of iron for each cup. Turnip greens and mustard greens will also provide some iron (around 1-1.5 milligrams for one cup).
In this article, we have provided a list of foods and their approximate iron supply. However, even though this mineral is essential for your health, you should also guard against receiving too much of it. Excess iron may cause liver damage and becomes toxic. So, stay on the safe side and try not to consume more than 45 milligrams a day. This is the tolerable upper limit.
If you are consuming the richest sources of iron listed in this article, be careful to weigh your portions to avoid going beyond the tolerable upper limit. Keep the tolerable upper limit in mind if you are consuming iron from a multivitamin, and if you want to make sure that iron is correctly absorbed, do not combine iron-rich foods and supplements with milk, dairy, and other sources of calcium.
References
Tapiero, H., Gate, L., & Tew, K. D. (2001). Iron: deficiencies and requirements. Biomedicine & pharmacotherapy, 55(6), 324-332.
Hulten, L., Gramatkovski, E., Gleerup, A., & Hallberg, L. (1995). Iron absorption from the whole diet. Relation to meal composition, iron requirements and iron stores. European Journal of Clinical Nutrition, 49(11), 794-808.
Camaschella, C. (2019). Iron deficiency. Blood, The Journal of the American Society of Hematology, 133(1), 30-39.
