Herbs & Plants High in Iron

Herbs

• Thyme provides a plant-based source of iron and adds flavor to food too. Thyme grows well in a sunny herb garden where the soil drains well. This Mediterranean native has small delicate leaves and a pungent taste and fragrance. Use thyme, fresh or dried in cooked dishes, salads and dressing. Other herbs that provide iron in the diet are chives, basil, marjoram, parsley and cilantro. Plant an herb garden and harvest these iron-rich herbs to use fresh or dry for later use.

Wild plants

• Many wild plants, commonly called weeds, provide a rich source of iron and other healthy minerals and vitamins. Stinging nettles live up to their name when touched but once cooked all the sting disappears. This tall-growing perennial provides a rich source of iron. Grow stinging nettle in a wild area away from pathways. A friendlier wild plant and good source of iron, chickweed grows like a weed in any sunny or partly shaded area where it has access to moisture.

Roots

• Rich yellow turmeric root powder adds color and flavor to food and it provides a source of iron and other healthy nutrients. In its native India, turmeric is frequently used in cooking. Turmeric root is available powdered as a nutritional supplement and culinary spice. When available, the fresh roots resemble ginger and can be used fresh in food. Another culinary root high in iron is licorice. Dried or fresh, it adds flavor to food and deserts.

Leafy greens

• Leafy greens, like spinach, provide a healthy, plant-based source of iron. Spinach grows well in spring and fall when the weather is cool. In mild frost-free climates, spinach grows all winter. Spinach, and other similar plants high in iron, are annual plants grown primarily for their nutritious greens. Collards, kale and Swiss chard provide a rich source of plant-based iron. Grow a vegetable garden or shop for leafy greens in the produce aisle or at the local farmers market.