Nuts and seeds have a high iron content, generally speaking. Sesame seeds top the list and are followed by various squash seeds. Sunflower seeds, cashews, flaxseed, pine nuts, and hazelnuts make the list as well.
However, keep in mind that they also contain iron inhibitors that reduce your absorption of the iron in them. With grains and legumes we recommend specific preparation regimens to reduce those iron inhibitors. Those same techniques are likely somewhat effective with seeds and nuts, particularly the smaller seeds. Food science does not have a lot to say on this topic. It is a fairly recent phenomena that people have come to rely on nut-based foods for protein and iron, as is the case in some plant-based diet programs. Our only caution is that if you do rely on these foods as a staple in your diet, replacing grain-based flours with almond-based flour for instance, you are probably best hedging your bets and taking an iron supplement while you explore some of these food preparation techniques.
Iron In Common Nuts And Seeds
To explore the iron content in some of your favorite items, follow the links below.
For more information on the iron content of your favorite foods, use the search function on our website. Be sure that you do not miss the iron rich foods tips page while you are here or our liquid iron supplement recommendation.