People in China have been eating laver for more than 1000 years. According to the Compendium of Materia Medica written by Li Shizhen, the drug king of Ming Dynasty, laver can "cure the disease of heat scabies". Porphyra is sweet and cold, and has the effects of resolving phlegm, clearing away heat and promoting diuresis, and nourishing kidney. Porphyra has high nutritional value, contains a variety of nutrients necessary for human body, and has the reputation of "nutritional treasure house". The contents of protein, iron, phosphorus, calcium, riboflavin and carotene rank first among all kinds of vegetables.

Second place: the iron content of Chinese cabbage is per 100g 100mg.

Chinese cabbage, also known as Chinese cabbage and cauliflower. Annual or biennial herbs of Brassica in Cruciferae, 30-50 cm tall, all glabrous; Stems erect or ascending. Originated in the south of China, Chinese cabbage, which is easy to bolting, has formed different types and varieties after long-term cultivation and domestication. Mainly distributed in Guangdong, Guangxi, Taiwan Province, Hongkong, Macau and other places. Japan was successfully introduced in the late 20th century.

There are many varieties of Chinese cabbage itself, and there are differences among them according to the different growing regions, among which Guangdong Chinese cabbage and red Chinese cabbage are the most famous.

Third place: the iron content of celery is 8.5 mg per100g.

Celery belongs to Umbelliferae. There are three kinds of cress, celery and celery, which have similar effects. Celery is the best medicine. Celery has a strong aroma and is called "medicinal celery". But it is not a variety with coriander. Celery is rich in protein, carbohydrates, carotene, B vitamins, calcium, phosphorus, iron and sodium. At the same time, it has the effects of calming the liver and clearing away heat, expelling pathogenic wind and promoting diuresis, relieving restlessness and swelling, cooling blood and stopping bleeding, detoxifying and dispersing lung qi, invigorating stomach and promoting blood circulation, clearing intestine and relaxing bowels, moistening lung and relieving cough, lowering blood pressure, strengthening brain and calming nerves. Eating celery often, especially celery leaves, is very beneficial to prevent hypertension and arteriosclerosis, and has an auxiliary treatment effect.

Fourth place: Ferns contain 4.2 mg of iron per 100 g.

Pteridium aquilinum, also called fist dish, cat claw dish and leading dish, is the tender leaf when Pteridium aquilinum is still curly and undeveloped. Pteridium aquilinum is a wild vegetable. The dishes cooked by it are ruddy in color, tender in texture and rich in flavor, and rich in amino acids, vitamins, trace elements, and special nutrients such as bracken, bracken glycoside and sterol. They are called "kings of wild vegetables" and are rare wild vegetables. Pteridium aquilinum can be eaten fresh, but it is difficult to keep fresh, and its pickled or dried products are common in the market. Pteridium aquilinum is now widely used for export in China.

5th place: Amaranth contains 3.4 mg of iron per kloc-0/00g.

Amaranth, formerly known as Amaranth, is also known as Yanlaihong, Laonian, Laolai and Tricolor Amaranth. Native to China, India and Southeast Asia, it has been eaten as a wild vegetable since ancient times. As vegetables, China and India are in the majority, and there are more vegetables in the south of China than in the north. There are some amaranth varieties with good quality and rich nutrition in southern China. Amaranth is gradually recognized and developed by people because of its strong stress resistance, easy growth, drought resistance, moisture resistance, high temperature resistance, less occurrence of pests and diseases and high nutritional value.

6th place: The iron content of Auricularia auricula is 3.2 mg100g.

Auricularia auricula is also known as sunflower, commonly known as Auricularia auricula, because its leaves are approximately round, thick and sticky, like the feeling of Auricularia auricula. High perennial herbs, 1.5-2 meters high. The stems are fleshy, woody at the base, prostrate at the lower part, upright at the upper part, with many umbrella branches, green or purplish, with obvious furrows, and hairless or slightly hairy at the upper part. Leaves large, sessile or short-stalked; Leaf blade obovate, oblong-elliptic, elliptic or oblong-lanceolate. Achene is cylindrical, brown, with 10 edges, with hairs between the edges. The crown hair is mostly white and silky.

Compositae, Chrysanthemum.

Distribution: Sichuan, Yunnan and Tibet.

Alias rattan, sunflower, tofu, purple corner leaves and gurgling vegetables.

No.7: The iron content of water shield is 2.4 mg100g.

Water shield is a perennial aquatic herb, also known as green vegetable, water chestnut and lake cabbage. It is a very precious vegetable because of its delicious taste and tender meat. Together with bass and water bamboo, it has become the three famous dishes in the south of the Yangtze River.

Water shield originated in the southeast of China, with Taihu Lake in Jiangsu, Gaobinhu Lake in northern Jiangsu and West Lake in Hangzhou as the most. The leaves of water shield are dark green and oval, and there are colloidal transparent substances on the tender stems and leaves. We eat young leaves. Water shield itself has no taste, but it is often used as health food because of its round and smooth taste and rich in collagen, carbohydrate, fat, vitamins and minerals.

No.8: The iron content of soybean sprouts is per100g1.8mg..

Soybean sprouts are a kind of sprouts and vegetables, and it is one of the world's leading scientific and technological achievements in the field of food processing in China. There were bean sprouts in the Warring States period, which were called "yellow rolls". Legend has it that they were mainly used in medicine at that time. Soybean sprouts are a kind of nutritious and delicious vegetable, which is the source of more protein and vitamins. Has the effects of clearing away heat and improving eyesight, invigorating qi and nourishing blood, preventing gingival bleeding, cardiovascular sclerosis and low cholesterol.

No.9: The iron content of rape is per 100g 1.2mg.

Rape is a green leafy vegetable that we often eat. Crisp and tender, slightly bitter, containing a variety of nutrients, rich in vitamin C, rape's signature nutritional components and therapeutic value can be called the best among all kinds of vegetables. The oil content of rapeseed is 35~50%, which can be used to extract oil. Its rapeseed oil is rich in fatty acids and vitamins and has high nutritional value. When a large area of rape blossoms is open, it is a beautiful scenery, and rape pollen is a kind of nutritional health care product.

No. 10: the iron content of lettuce is per100g1.2mg.

Naked oats, also known as naked oats and lettuce, belong to Compositae and Lettuce. It is a kind of pointed leaf lettuce, with tender buds and leaves. Its leaves are long and lanceolate, which looks a bit like the head of lettuce. Leaves are slender and flat, and bamboo shoots are thin and short. Its color is light green, its texture is crisp and tender, its taste is very fresh and exquisite, and it has a unique flavor. It contains a lot of vitamin A, vitamin B 1, vitamin B2 and a lot of nutrients such as calcium and iron. It is the top grade of raw vegetables and is known as "phoenix tail".

The nutritional value of oil wheat vegetables is slightly higher than that of lettuce, but far better than lettuce. For example, compared with lettuce, protein content is 40% higher, carotene is 1.4 times higher, calcium is 2 times higher, iron is 33% higher and selenium is 1.8 times higher. Youmaicai can be eaten like lettuce. You can fry them or make soup, and the cooking time should be short rather than long. It tastes tender, crisp and refreshing and is very popular.