Iron is an essential mineral that plays a vital role in many bodily functions, including transporting oxygen, producing energy, and supporting the immune system. Iron is a major component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. If our bodies lack iron, we will not have enough red blood cells, which can lead to fatigue and other problems.
Pumpkin seeds
According to the United States Department of Agriculture (USDA), 100 grams of pumpkin seeds contain about 8.82 milligrams of iron. Additionally, pumpkin seeds are rich in magnesium, zinc, and healthy fats.
Sunflower seeds
100 grams of sunflower seeds contain about 3.8 milligrams of iron. Sunflower seeds are also rich in vitamin E, magnesium and selenium, which help to add nutrition to your diet.
Flaxseed
Flaxseeds are known for their high omega-3 fatty acid content, but they are also a good source of iron. Every 100 grams of flaxseeds contain about 5.3 milligrams of iron.
Chia seeds
Chia seeds are high in fiber and also contain a lot of iron. 100 grams of chia seeds contain about 5.73 milligrams of iron. Chia seeds can be used in puddings, smoothies or sprinkled on cereal.
Quinoa
According to the United States Department of Agriculture (USDA), 100 grams of cooked quinoa contains about 1.49 milligrams of iron. Quinoa is also rich in protein, which is very good for health.
Fennel seeds
100 grams of fennel seeds contain about 66.4 milligrams of iron. You can add them to tea or eat them directly.
