3 Iron-Rich Vegetables That Support Energy & Vitality

Iron plays a crucial role in energy production, oxygen transport, and immune health. If you’re feeling tired, foggy, or frequently cold, your body might be signaling a dip in iron levels.

At Functional Medicine Los Angeles, we focus on nutrient-dense, food-first strategies, and these iron-rich vegetables can give your system the boost it needs naturally.

At Functional Medicine Burbank, we focus on nutrient-dense, food-first strategies—and these iron-rich vegetables can give your system the boost it needs naturally. Incorporating plant-based iron is one of the easiest ways to improve energy and immune resilience.

Here are 3 powerhouse veggies that bring plant-based iron and functional benefits to your plate:

1. Spinach

Spinach is a classic when it comes to iron. One cup of cooked spinach delivers about 6.4 mg of iron, making it one of the top plant sources.

Functional benefit: Rich in antioxidants and magnesium, spinach supports cellular energy, detox pathways, and inflammation regulation. Pair it with vitamin C (like lemon juice) to increase iron absorption. This makes it a vital food in Functional Medicine Digestion in Los Angeles protocols.

2. Broccoli

Surprised? Broccoli brings about 1 mg of iron per cup, and it’s packed with vitamin C, which helps your body actually absorb that iron more efficiently.

Functional benefit: Broccoli supports liver detox, hormone balance, and gut health, making it a go-to cruciferous veggie in functional medicine protocols. Clients at Functional Medicine Sherman Oaks often incorporate broccoli as part of a targeted nutrient plan.

3. Swiss Chard

One cup of cooked Swiss chard contains around 4 mg of iron, plus fiber, vitamin K, and phytonutrients.

Functional benefit: Supports healthy blood flow, fights oxidative stress, and contributes to alkaline balance in the body.

Functional Tip:

For better absorption of non-heme iron (from plants), always pair these veggies with vitamin C-rich foods like bell peppers, tomatoes, or citrus fruits.

Need help building a nutrient-rich, energy-boosting meal plan that works for your body? Let’s customize your approach—book a session with Functional Medicine Los Angeles and feel the difference from the inside out. 💚