North American Registry of Midwives (NARM) Practice Exam

Which food is considered a rich source of iron?

1. White bread

2. Dark green leafy vegetables

3. Potatoes

4. Apples

The correct answer is: Dark green leafy vegetables

Dark green leafy vegetables are recognized as a rich source of iron primarily because they contain non-heme iron, which is the type of iron found in plant-based foods. Examples include spinach, kale, and collard greens, which not only provide iron but also come with a host of other beneficial nutrients like folate, vitamins A and C, and antioxidants that support overall health. In terms of bioavailability, although non-heme iron is not absorbed as efficiently as heme iron (found in animal products), consuming it alongside vitamin C-rich foods can enhance its absorption significantly. This makes dark green leafy vegetables an important dietary choice for those looking to increase their iron intake, especially in vegetarian and vegan diets. Other options, like white bread, typically have lower iron content, and although some are fortified, this does not compare to the natural iron found in leafy greens. Potatoes have some iron content but are not considered a significant source, and apples, while nutritious, are low in iron. Thus, dark green leafy vegetables stand out as a key player in promoting adequate iron levels in the diet.