Which of the following plant sources is high in iron?

Dark green leafy vegetables are recognized as an excellent source of non-heme iron, which is the type of iron predominantly found in plant foods. Vegetables like spinach, kale, Swiss chard, and collard greens are particularly high in iron content. The iron in these vegetables, although not as readily absorbed as the heme iron found in animal products, can contribute significantly to meeting daily iron requirements, especially for individuals following vegetarian or vegan diets.

Incorporating dark green leafy vegetables into a meal can also enhance iron absorption when paired with vitamin C-rich foods, which can be particularly beneficial in enhancing the overall nutritional profile and bioavailability of iron.

In contrast, while citrus fruits are rich in vitamin C, which aids in iron absorption, they do not contain substantial amounts of iron themselves. White rice and pasta are generally low in iron, as they are primarily composed of carbohydrates and offer limited nutritional benefits in terms of micronutrients like iron. Thus, dark green leafy vegetables stand out as a key plant-based source of iron.