". Top 10 Nuts and Seeds High in Iron

Top 10 Nuts and Seeds High in Iron

Overview

Iron plays a central role as an essential component of hemoglobin, a protein found in red blood cells whose primary function is to transport life-sustaining oxygen from your lungs to every cell in your body.

Its importance, however, goes far beyond this vital task. Iron is the linchpin for various fundamental functions, such as energy production, brain development, immune system function, metabolism, and DNA synthesis.

Iron, a crucial mineral, occurs naturally in various foods, is intentionally added to some products, and can also be found in supplement form. There are two primary dietary forms of iron: heme and non-heme.

Heme iron, exclusive to foods of animal origin such as meat, seafood and poultry, has a high efficiency of absorption by the body. In contrast, non-heme iron can be found in both animal and plant-based foods but it is less easily absorbed compared to its heme counterpart.

Insufficient iron intake can cause fatigue and weakness, eventually leading to anemia. Anemia, a widespread global health concern, particularly affects women due to menstrual blood loss. Its development, however, is gradual as the human body wisely stores iron with an estimated three-year for men and six months for women.

The good news is that you can easily meet your iron requirements by including some of your favorite iron-rich foods into your daily meals.

In this regard, a wide range of foods is known to supply considerable amounts of iron, with nuts and seeds standing out as some of the best sources, especially for vegetarians and vegans.

In this article, we will delve into the top ten iron-rich nuts and seeds. But before we embark on this culinary adventure, let’s first determine your daily iron needs.

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How Much Iron Do We Need Daily? 

The required daily iron intake varies based on several factors, including age, gender, blood loss (such as menstruation), pregnancy, and lactation.

Generally, men require higher nutrient intake than women, but when it comes to iron, it’s a different story. Women between the ages of 19 and 50 actually need more than twice the amount of iron compared to men. This higher requirement is mainly due to the regular loss of blood during menstruation, with an estimated 1 mg of iron lost for each day of bleeding.

For adult men aged 19 and older, the daily iron requirement is typically 8 mg, as recommended by the National Institute of Health. However, iron needs vary among different groups.

For women between the ages 19 and 51, the recommended daily intake increases to 18 mg to account for iron loss during menstruation. Postmenopausal women, on the other hand, have a lower daily iron requirement of 8 mg.

Expectant mothers are advised to increase their daily iron intake to 27 mg during pregnancy to ensure a safe and healthy pregnancy. For breastfeeding mothers, those under the age of 19 should strive for 10 mg, while those 19 and older should aim for 9 mg daily.

Interestingly, vegans need 1.8 times more iron than meat eaters. For women, this translates to 32 mg, while men need 14 mg. This increased requirement is because the type of iron found in plant-based foods (non-heme iron) is not as easily absorbed by the body as the heme iron found in animal products.

1. Sesame Seeds 

Among nuts and seeds, sesame seeds proudly take their place as a natural source of essential iron, offering a valuable addition to your diet. A mere one-ounce serving of toasted sesame seeds contains 4.2 mg of iron, which equals 23% of your Daily Value (DV) for this crucial mineral.(1)

But there’s more to sesame seeds than their iron content; In a world where many people struggle to meet their daily zinc requirements, especially vegetarians, sesame seeds come as a welcome solution. The same one-ounce serving is thought to boost your daily zinc intake by a noteworthy 18% of the DV.(2)

What makes sesame seeds even more appealing is their versatility. These tiny seeds can enhance the taste and texture of various dishes. Sprinkle them over salads, stir them into soups, blend them into refreshing juices, or use them to add a delightful crunch to your desserts.

In summary, sesame seeds offer a natural and convenient way to enrich your diet with iron and zinc, among other nutrients. They may be small in size, but their nutritional impact is undeniably significant.

2. Pumpkin Seeds 

The iron highest nuts and seeds include sesame seeds, pumpkin seeds, and almonds

Pumpkin seeds, also known as pepitas, are a rich source of many vital nutrients, with iron being one of their standout features. One ounce of pumpkin seeds provides 2.1 mg of iron, making up about 12% of the DV.(3)

But that’s not all. Pumpkin seeds are also abundant in magnesium, zinc, and healthy fats. Magnesium plays a role in muscle and nerve function, while zinc is crucial for your immune and skin health.

Furthermore, pumpkin seeds are a great source of antioxidants and fiber. Antioxidants can help protect your cells from oxidative damage, while fiber supports digestive health.

3. Hemp Seeds 

Hemp seeds stand as a nutritional powerhouse, particularly valuable for vegetarians seeking complete protein sources. These tiny seeds contain all nine essential amino acids, making them one of the few plant-based foods that can offer a complete protein profile.

Beyond their protein richness, hemp seeds are also loaded with iron. Just a one-ounce serving of hulled hemp seeds provides 2.3 mg of iron, equivalent to 13% of the DV.(4)

They also provide 8% of your daily value of folic acid, a crucial B-vitamin essential for red blood cell production and overall cellular health. This unique combination of complete proteins, iron, and folic acid makes hemp seeds a valuable ally for vegetarians looking to meet their needs for protein and other essential nutrients.

Plus, hemp seeds shine as a superb source of omega-3 fatty acids, contributing an impressive 165 % of the DV per the same serving. Omega-3 fatty acids are renowned for their role in supporting heart health, brain function, and overall well-being.(5)

4. Chia Seeds 

If hemp is not your preferred choice, chia seeds present another excellent option to enrich your diet and boost your iron intake. A one-ounce (28-gram) serving of chia seeds contains a substantial 2.2 mg of iron, equivalent to 12% of the DV.(6) But the benefits of chia seeds don’t stop there. Their high protein and fiber content makes them a valuable inclusion in your diet, particularly if you’re aiming to manage your weight effectively. Furthermore, chia seeds are rich in a range of essential nutrients, including calcium, magnesium, zinc, copper, selenium, manganese, and omega-3 fatty acids. By incorporating chia seeds into your meals, you’re adding a diverse range of nutrients that promote overall well-being, in addition to increasing your iron intake.

5. Cashews 

Indulging in a handful of roasted cashews not only delights your taste buds but also provides a wealth of essential nutrients. A one ounce serving (28-gram) of these savory nuts provides 9% of the DV for iron, as well as significant amounts of copper, zinc, and magnesium.(7)

If you’re a fan of cashew butter, be glad to know that two tablespoons will give you 8% of the daily recommended amount of iron.

A word of caution, however: cashews should not be consumed raw, as they contain a toxic substance known as urushiol. This compound can cause adverse effects if ingested, ranging from skin irritation to digestive discomfort. Fortunately, when roasted, this toxic compound is effectively destroyed, ensuring the safety of your cashew indulgence.

6. Pine nuts 

Pine nuts, often revered for their delicate flavor and versatility in culinary creations, are equally notable for their nutritional benefits. A mere one-ounce serving of these tiny kernels presents a harmonious blend of essential nutrients. Most notably, they provide a humble yet valuable 1.6 mg of iron.(8)

Pine nuts are also rich in heart-healthy monounsaturated fats, known for their role in promoting cardiovascular health. Additionally, they are a remarkable source of plant-based protein, providing a valuable addition to vegetarian and vegan diets, where meeting daily protein needs can often be a challenge.

Furthermore, pine nuts serve as a wellspring of an array of essential vitamins and minerals, among them vitamin E, magnesium, and zinc, each playing a central role in various aspects of human health.

7. Flax Seeds 

Flax seeds are a nutritional powerhouse that seamlessly enrich your meals. Whether you choose to sprinkle them on cereal, blend them into smoothies, or include them in your baked goods, flax seeds offer a versatile and healthy way to boost your dietary nutrition.
A one-ounce serving of ground flaxseed provides 1.6 mg of iron (9% DV). This comes with an impressive 405% DV of omega-3 fatty acids, 28% DV of fiber, 10% DV of protein, and 31% DV of thiamine (B1), along with other essential nutrients.(9)(10)

Thanks to all these nutrients, flax seeds are believed to be associated with various health benefits, including improved diabetes management, blood pressure regulation, cholesterol levels, and a potentially lower risk of cancer. Additionally, they can help with appetite control, which can be particularly beneficial for weight management.(11)(12)(13)(14)

8. Sunflower Seeds 

Incorporating sunflower seeds into your diet as a delightful, crunchy snack offers a simple way to enhance your daily iron intake. 

A one-ounce (28-gram) serving contains 1.1 mg of iron, which accounts for 6% of your daily value. You’ll also get 17% of your daily folic acid intake, a crucial B-vitamin that significantly contributes to the production and maintenance of healthy red blood cells.(15)

Moreover, sunflower seeds are rich in two vital nutrients: vitamin E and selenium, both of which are known for their potent antioxidant and protective properties. In this regard, a single serving provides 49% of your daily needs for vitamin E and 41% for selenium.(16)

Yet, there is more to these remarkable seeds than just nutrition. They play a central role in protecting our bodies against various diseases, including heart disease and type 2 diabetes. This protection stems mostly from their ability to maintain optimal blood pressure, sugar, and cholesterol levels, thereby contributing to overall well-being.(17)

9. Hazelnuts 

Hazelnuts rightfully claim their place on this list as a rich source of iron. Whether enjoyed in their natural state or roasted to perfection, hazelnuts impart their delightful flavor to a variety of baked goods, from cookies to biscotti, cakes, and pies.

In just a one-ounce serving of dry roasted hazelnuts, you’ll obtain an average of 1.2 mg of iron, covering 7% of your daily value. Additionally, this same serving size is also thought to fulfill 55% of your daily copper needs.(18)

Copper’s essential role in facilitating optimal iron absorption from the gut underscores hazelnuts as not only a delicious treat but also a supportive choice for preventing iron deficiency anemia.

10. Almonds  

In a one-ounce serving, which is roughly equivalent to 23 kernels, almonds offer approximately 1.1 mg of iron, covering 6% of your daily value. These small, oval-shaped nuts are also a strong source of riboflavin, known as vitamin B2, providing a substantial 25% of the DV.(19) Vitamin B2, quite essential for energy production and the production of new red blood cells, is a standout feature of almonds. It plays a crucial role in ensuring oxygen transport to every cell in your body, promoting vitality and overall well-being.

Other Iron-Rich Nuts and Seeds

To maintain brevity in this article, we’ve focused on just 10 iron-rich nuts and seeds. However, it’s worth noting that a variety of other nuts and seeds are considered to contain some decent amounts of this essential mineral.

For those seeking a more varied diet, here’s a list of some additional top-notch iron sources to consider:

  • Pistachios
  • Dried Pili Nuts
  • Lotus Seeds
  • Macadamia Nuts
  • Walnuts
  • Pecans
  • Chestnuts
  • Brazil Nuts
  • Peanuts








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