Garden cress contains 1.2 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 50 grams.
- 1 sprig equals 1 grams.
In the category of vegetables, we included whole vegetable products in the Top 10 list. We excluded dried/dehydrated products from the Top 10. You will find some dehydrated vegetables high in iron per 100 grabut they tend to be far more volume than anyone would consume. Furthermore, foods may be fortified with iron but are not included in this Top 10 list. The food tested for the particular graph below can be described more specifically as:
Cress, garden, raw
Vegetables for the most part are not an excellent source of iron. Those vegetables that do contain iron also are more likely to be full of substances that inhibit iron — you may not take in a great deal of the iron from the vegetable itself.
Yet, even a vegetable with little iron can play a key part in your ability to metabolize iron. Vegetables often are a good source of vitamin C, which will help you take up the iron in your plant-based food items; cress is a high source of vitamin C.
For example, you may wish to combine vine ripened tomatoes and green peppers with a whole grain main dish or with a bean-based dish to help you absorb more of the iron in your whole meal. A raw peach salad with a meal would also help because of the fruit’s vitamin content. A glass of fruit juice is one more a good plan.