Iron is a vital mineral for blood and DNA health. The body does not create this element, so it’s essential that humans receive iron from the food and supplements they consume.
While iron provides many health benefits, it’s difficult for the body to absorb. Many plants contain significant iron levels and nutrients that promote iron absorption.
So what herbs are high in iron, and what’s the best way to consume them? In this article, we’ll go over a list of iron rich herbs, as well as the health benefits of iron.
Table of Contents
Iron Overview:
Iron is an element naturally found in nature and is most commonly associated with hemoglobin, a protein in red blood cells. Iron is necessary for one of hemoglobin’s primary functions – carrying oxygen throughout the body.
Along with its role in cellular functioning, iron is also necessary for immune and muscle function, as well as for DNA synthesis.
Vitamin C is an important mineral that supports the absorption of iron into the bloodstream. After absorption, if the iron is not immediately required, it gets stored in the liver, heart, bone marrow, and endocrine tissue.
There are two different types of iron: ferrous iron comes from animals and ferric iron comes from plants.
- Ferrous Iron – a form of iron that is water soluble and easily absorbed by the body.
- Ferric Iron – an iron form that needs assistance from other minerals, like vitamin C and fermented foods, to be absorbed efficiently.
Getting sufficient amounts of iron is necessary for health and vitality. Having low levels of iron can lead to anemia. Although it’s more difficult for the human body to process iron from plants, many herbs high in iron have mechanisms that support iron absorption into the body.
Herbs High in Iron:
Below is a list of the best herbs for increasing iron.
1. Microalgae (Spirulina)
Spirulina, a type of blue-green algae, contains one of the highest iron levels. This herb grows in salt and fresh water and has been used for centuries by many cultures.
Research shows that spirulina supports the metabolization of iron and reduces anemic symptoms.
It’s estimated that 1 Tbsp of spirulina contains 2mg of iron. This makes spirulina one of the best herbs for anemia.
Healthcare professionals recommend taking a supplement to receive the benefits of spirulina. It can be taken in capsule form, or as a powder added to smoothies or protein shakes.
Summary:
Research indicates that spirulina benefits iron metabolization and symptoms of iron deficiency anemia.
2. Parsley (Petroselinum crispum)
A common kitchen herb, parsley is one of the best herbs high in iron and is also noted for its ability to support iron absorption. The aerial parts and seeds are used medicinally, and although it can be found in the wild, it’s mainly grown by farmers.
The leaves have the greatest iron content and can be used in culinary dishes as a flavoring or garnish. Studies show that parsley also supports the absorption of iron by intestinal cells.
1 cup of fresh parsley yields around 3.7 mg of iron.
Parsley is a versatile herb that can be consumed fresh, dried, or in tincture.
Summary:
According to studies, parsley has been found to not only contain high iron levels, but also to support iron absorption.
3. Dandelion (Taraxacum officinale)
The dandelion is a sunny herb found in meadows, on roadsides, and throughout the Northern Hemisphere. They produce bright yellow flowers, and the entire plant is considered therapeutic. Like other dark green leafy vegetables (such as spinach and Swiss chard), the leaves contain significant amounts of iron.
Comparable to nettles, 1 cup of raw dandelion leaves are estimated to contain 1.7 mg of iron, according to the FDA.
Dandelion leaves can be eaten raw, cooked, or made into tea to prevent anemia and support healthy blood functioning.
If you choose to forage for dandelion leaves, avoid roadsides and any areas contaminated by pollution.
Summary:
Dandelion leaves contain iron and are thought to prevent anemia while promoting blood health.
4. Nettle (Urtica dioica)
Nettle, more commonly called “stinging nettle,” is a highly nutritious herb found growing throughout the world. Along with significant levels of iron, nettle is also rich in calcium, silica, magnesium, and vitamins A, C, E, and K.
This stinging herb is one of the best iron sources found in nature. Although it can be challenging to harvest, nettle is frequently made into various culinary dishes, like soups and pesto.
Due to its natural iron content, nettle is highly supportive for preventing and reducing anemic symptoms, improving blood conditions, and rebuilding strength after an illness.
1 cup of cooked nettles is