Iron is a vital mineral that plays a crucial role in various bodily functions, including oxygen transport, energy production, and immune system support. Iron is a major component of haemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. If our body is deficient in iron, there aren’t enough blood cells and it may lead to fatigue and other problems.
Speaking with the OnlyMyHealth team, Dr Pranjit Bhowmik, Director - Internal Medicine, Asian Hospital, Faridabad, said that our body cannot make enough haemoglobin if it does not receive adequate iron. As per Dr Bhowmik, insufficient iron, that is iron deficiency, may leave you feeling tired and losing your breath.
Iron consumption is important especially for women since women go through a lot of body changes from menstruation to giving birth and menopause. According to the National Institute of Health, adult women among the age bracket of 19-50 years, need at least 18 mg of iron per day while, adult men falling in the age bracket of 19-50 years, need 8 mg of iron in a day.
While many people rely on meat and leafy greens for their iron intake, seeds are an often-overlooked powerhouse of this essential nutrient. Here are ten healthy seeds that can help boost your iron levels and contribute to overall well-being.
1. Pumpkin Seeds
Pumpkin seeds, also known as pepitas, are not only a delicious snack but also an excellent source of iron. A 100-gram serving of pumpkin seeds provides around 8.82 mg of iron, as per US Department of Agriculture (USDA). Additionally, WebMd states, they are rich in magnesium, zinc, and healthy fats.
Also read: How Can Adding Seeds To Your Diet Help You Lower Your Blood Sugar levels?
2. Sesame Seeds
Sesame seeds are tiny but mighty when it comes to iron content. As per USDA report, 100 grams of sesame seeds contains approximately 14.6 mg of iron. They can be easily incorporated into your diet by sprinkling them on salads, adding them to smoothies, or using them in baking.
3. Sunflower Seeds
Sunflower seeds are another excellent source of iron, with a 100-gram serving providing around 3.8 mg of iron. These seeds are also packed with vitamin E, magnesium, and selenium, making them a nutritious addition to your diet.
4. Flaxseeds
Flaxseeds are known for their high omega-3 fatty acid content, but they are also a good source of iron. A 100-gram flax seeds contains about 5.3 mg of iron as per USDA data. They can be added to smoothies, yoghurt, or baked goods to boost your iron intake effortlessly.
5. Hemp Seeds
Hemp seeds are a nutritional powerhouse, offering a range of essential nutrients, including iron. A 100-gram serving of hemp seeds provides approximately 8 mg of iron. They are also a complete protein source, containing all nine essential amino acids.
6. Chia Seeds
Chia seeds are famous for their high fibre content, but they also offer a decent amount of iron. Hundred grams of chia seeds contains around 5.73 mg of iron. These versatile seeds can be used in puddings, smoothies, or sprinkled on top of cereal.
7. Quinoa
Although technically a seed, quinoa is often treated as a grain and is a fantastic source of iron. USDA data showed that 100 grams of cooked quinoa provides about 1.49 mg of iron. Quinoa is also rich in protein, making it a great plant-based option for those looking to increase their iron intake.
Also read: 7 Reasons Why You Should Eat Quinoa
8. Poppy Seeds
Poppy seeds are often used in baking and cooking, and they also offer a good amount of iron. Hundred grams of poppy seeds contains approximately 9.76 mg of iron. They can add a unique flavour and texture to various dishes, including bread, muffins, and salads.
9. Cumin Seeds
Cumin seeds are a staple in many cuisines, especially in Indian cooking. They are also a good source of iron, with one hundred grams of cumin seeds containing about 66.4 mg as per USDA. Adding cumin seeds to your dishes not only enhances the flavour but also boosts the iron content.
10. Nigella Seeds
Nigella seeds, also known as black cumin or kalonji, are small but pack a significant nutritional punch. One hundred grams of nigella seeds provides around 9.76 mg of iron, USDA said. They have a slightly bitter, peppery flavour and can be used to spice up a variety of dishes.
Conclusion
Incorporating these ten iron-rich seeds into your diet can help boost your iron levels and contribute to overall health. Whether you sprinkle them on your salads, blend them into smoothies, or use them in baking, these seeds offer a simple and tasty way to ensure you're getting enough of this essential nutrient. Remember, a balanced diet combined with healthy eating habits is key to maintaining optimal iron levels and overall well-being.