How much iron in 1 tsp of dried herbs?

How to get 5.2 mg iron from dried herbs daily? Let's say we mix 1 tsp each of all twelve dried herbs listed above. We get 4 tbsp total with 5.2 mg iron (29% DV)! Could we possibly eat 4 tbsp dried herbs in a day — breakfast, lunch and dinner? I guess we could! We can throw them into freshly prepared salads, or as toppings on lunch & dinner preparations.

In my mind, dried herbs are like leafy greens — a good source of absorbable iron.

Can any of the above dried herbs be introduced into a sweet breakfast porridge? Dried spearmint (mint), perhaps? Not sure. Fresh spearming (mint) is definitely a possibility! I've added 1 tbsp fresh mint leaves (minced) to my breakfast and they taste awesome!

How much iron in ½ tsp of culinary seeds?

1.7 mg iron from seeds daily? With daily consumption of ½ tsp cumin seeds (a regular ingredient in North Indian meals), ½ tsp fenugreek seeds (another common ingredient in North Indian meals; I usually sprout fenugreek seeds and add them to my morning breakfast) and 1 tsp fennel seeds (often eaten raw as 'mukhwaas' in India), I would expect to get approximately 0.7 + 0.6 + 2 * 0.2 = 1.7 mg iron (9% DV).

How much iron in ½ tsp of ground spices?

1 mg iron from ground spices daily? Let's say I consume ½ tsp ground turmeric (a well known anti-inflammatory spice; common in Indian cuisine), a pinch of black pepper (to boost bioavailability of turmeric) and ½ tsp mixture of additional ground spices listed above in a day (breakfast, lunc and dinner combined). How much iron would I expect to get? Approximately 1 mg iron (6% DV).

Can we add any of the above ground spices to a sweet breakfast porridge? Yes! Cardamom, cinnamon and mace (nutmeg) are good options. Some people may even like a pinch of ginger or black pepper.

How much iron in ¼ cup of fresh herbs?

What did I learn? Among fresh herbs, spearmint (mint) really stands out! Should we eat ¼ cup fresh mint every day? Parsley, thyme and basil are also iron rich.

How to eat mint? Mint is a common ingredient in Indian cuisine — mint chutney is a popular preparation. I sometimes add fresh mint leaves to salads, or even to sweet breakfast porridge.

How to eat parsley? Parsley is a key ingredient in taboulleh salad, a middle Eastern preparation made mostly of finely chopped parsley, with tomatoes, mint, onion, bulgur, and seasoned with olive oil, lemon juice, salt and sweet pepper. For a Whole Food Plant-Based preparation, we don't add olive oil.

How to eat other fresh herbs? I just chop them fine (or break them apart with my fingers) and add them to roasted veggies, soups and salads in the very end. Inclusion of fresh herbs makes all of these preparation so flavorful!

How much iron in misc spices?

What did I learn? We don't seem to get much iron from misc spices listed above.

Bay leaves are used for flavoring but not eaten. Even after extensive boiling, bay leaves are leathery and unchewable.