When looking for iron in your diet, it’s important to find foods that are both easy to find and enjoyable to eat.
Many people consider nuts when thinking of their iron content. Iron is important because it helps your body produce red blood cells, which provide oxygen to your body. Now let’s find out just how good nuts are for your diet.
But let’s first answer that question that brought you here.
Generally speaking, yes nuts are a great source of iron for your diet and there are many choices. I’ll cover off how to add these great iron sources to your body
Adding Nuts To Your Diet For Iron
Our bodies require certain amounts of nutrients in every area to survive and to keep your body as healthy as possible.
Iron is one of these important nutrients. Its function is to make sure that the body gets the oxygen it needs. If you think about what happens if you don’t get oxygen, you can imagine that the results would be pretty scary. It’s extremely important for our cardiovascular system to keep operating at peak health.
Some people have a misconception about iron, it is the same kind of mineral that can be found in the earth like in iron ore.
It helps the circulatory system spread oxygen molecules that start in the lungs and travel to the rest of the body. Getting hemoglobin to the extremities of the body via oxygen is necessary for our survival.
So where do nuts come in?
One thing to keep in mind is that these foods all have high iron content for the most part. They can also include iron inhibitors that may reduce the absorption of the iron into your blood.
This is only likely to affect you if you are eating a high number of these foods, so it may not be appropriate to try and replace your whole diet with these nuts, but a reasonable amount abiding by portion control should let you see increases in your iron intake.
While nuts do a great job, there are some other great natural sources of iron as well.
These include beef, dark meat of chicken, and bran cereal.
These extra sources can be added to nuts to create some interesting recipe combinations.
Who Needs Iron in Their Diet?
Certain groups of the population are more at risk of having low levels of iron. Having too little iron can cause symptoms like becoming dizzy, having high levels of fatigue, and can even cause problems breathing.
Another population that should be wary of their iron intake is people over 65 years old.
Additionally, those who take blood thinners are also in danger of having too little iron. Unfortunately, these populations can often mix so those who are over 65 and taking blood thinners for situations like the possibility of a blood clot can really be in trouble.
You should make sure regardless of your health or age that you are meeting your dietary allowance for iron intake.
Women should probably have higher levels of iron intake according to recent announcements by the FDA.
What Seeds Are High in Iron?
Seeds are an awesome source of iron in most cases.
The leading seed when it comes to giving someone their daily amount of iron is sesame seeds. This is great news because sesame seeds are easily inserted into a lot of recipes and can go well with a lot of different foods.
Right behind sesame seeds are pumpkin seeds. These are a great snack that many people love to eat regardless of whether they eat them plain or whether they put some different seasonings on top of them.
If you’re looking for a singular seed that doesn’t need to be put into trail mix or just something that you can snack on by itself, sunflower seeds are going to make a great choice as they are a salty tasty snack.
These seeds can have even more iron in them than nuts do, so seeds are an amazing source of iron that can help your body circulate that important oxygen to all of your body.
Are Nuts Good For Anemia?
Nuts are an amazing source for those trying to fight anemia. People who have anemia need to get oxygen to all of the extremities of their body and nuts are one of the best ways to get iron that will help you do that.
Almonds have a great amount of protein and can fight anemia quite well.
These are great nuts because they also have a lot of calcium to go along with all of the iron they have. Some people think that they might not be the easiest nut to digest, so you should be careful when introducing lots of almonds to your diet at one time.
Peanuts don’t have as much iron as some of the other nuts listed here; however, they do have a decent amount of iron. They are a great source of protein and are easily found in most marketplaces. Peanuts are already popular so it is possible that they’re a regular snack for you. They do have a lot of saturated fat so you may need to be careful when snacking.
Which Fruits Are High in Iron?
While nuts and seeds can provide a lot of iron for your diet, fruits can also do the same thing.
Apricots are probably the fruit that has the most iron for your diet.
Raspberries have a lot of iron in them and make a great snack. Other berries that are quite similar to raspberries carry iron similarly. Things like blackberries, strawberries, or elderberries have a fair amount of iron and make for a great snack around the house.
We all love to eat fresh fruit, there’s nothing like in the Summertime and now you know its a good way to increase iron intake that can also help combat anemia.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.