Swiss chard
Swiss chard belongs to the family of spinach and beets. It is another good source of non-heme iron, a nutritious vegetable with high levels of nitrates, which help lower blood pressure. In addition, the leafy vegetable is high in antioxidants, which protect your body from free radicals.
In addition, it is rich in vitamin K, providing three times the recommended allowance from just one cup of cooked Swiss chard. Moreover, it has selenium, zinc, phosphorus, calcium, vitamin B6, pantothenic acid, niacin, riboflavin, and thiamin. It is low in fat, carbs, and protein but rich in most vitamins and minerals your body needs.
In terms of iron content, you can get 1.7 mg of iron in one 100-gram serving of cooked Swiss chard, which represents 22 percent of DV.
Even if its iron content is lower, eating Swiss chard helps you keep healthy. It is rich in vitamin C like spinach, which helps in the better absorption and utilization of iron.
