Iron supports several vital bodily functions, so getting enough from your diet is essential.
Many foods, including fruits and vegetables, are rich in iron, which also helps prevent you from developing anemia.
So, let’s take a look at a vegetable common in many diets: carrots.
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Are Carrots High or Low in Iron?
Carrots are a poor source of iron, containing very little per serving.
However, they contain vitamins A and C and beta-carotene that aid iron absorption. They also have vitamin K, folate, potassium, manganese, and powerful antioxidants that help prevent several serious health conditions.
So, carrots are still a great addition to your diet, even though they're so low in iron.
How Much Iron Is in Carrots?
One cup of chopped raw carrots contains just 0.4 mg of iron, around 2% of the recommended daily intake. One cup of cooked carrots contains slightly more at about 0.6 mg.
Can You Get Enough Iron from Carrots?
Although they contain very little iron, the nutrients in carrots that aid iron absorption enable you to absorb more of the available iron in your meal. So adding them to your diet can boost your iron levels.
Can Eating Carrots Help Prevent Anemia?
As they contain nutrients that aid iron absorption, incorporating carrots into a diet with iron-rich foods can be beneficial in preventing and treating anemia.
Carrots also contain a good amount of folate (vitamin B9), which aids red blood cell formation and contributes to healthy cell growth and function.
Some studies suggest that folate also improves how your body metabolizes and uses iron, which aids in preventing anemia.
Are Dehydrated Carrots High in Iron?
Dried fruits and vegetables contain much less water than fresh, so they have more nutrients by weight.
One cup (about 74 grams) of dehydrated carrots contains 2.9 grams of iron, about 16% of the recommended daily intake.
However, they're high in sugar as well, so consume them in moderation.
Is Carrot Juice High in Iron?
One cup of carrot juice contains 1.1 mg of iron, 6% of the recommended daily intake. So drinking carrot juice can boost your iron levels.
Carrot juice also contains 900% of the recommended daily intake of vitamin A, which protects your eyes from age-related decline, lowers your risk of certain types of cancer, and promotes healthy growth and reproduction.
Carrot juice is also rich in potassium and vitamins C, K, and B6.
Are Canned Carrots High in Iron?
One cup of sliced canned carrots contains only 36 calories but about 0.9 mg of iron, 5% of the recommended daily intake.
Canned carrots are easy to add to salads, soups, and other dishes, as they come cooked and peeled.
Conclusion
Although they're a poor source of iron, carrots contain other nutrients that aid iron absorption. So, eating them with iron-rich foods can help prevent iron deficiency and anemia.
Sources: Nutrition Data, National Library of Medicine, PMC, and Research Gate