Iron deficiency: Boost iron levels in your body naturally with these seeds

Health benefits of sesame seeds: Just one tablespoon of sesame seeds contains around 1.3 milligrams of iron (Image: Canva)

Iron deficiency is a prevalent concern for many, leading to fatigue, weakness, and a host of health issues. Fortunately, nature provides us with an abundance of solutions, particularly in the form of seeds. Whether you sprinkle them over your morning cereal, blend them into a smoothie, or enjoy them as a snack, these tiny seeds pack a powerful nutritional punch. In addition to their iron content, these seeds are also rich in other essential nutrients such as protein, fibre, and healthy fats, making them valuable additions to any diet.

Here are five seeds that can naturally boost iron levels in your body, helping you feel more energised all day long:

Pumpkin Seeds:

These tiny powerhouses are not only delicious but also rich in iron. Just one ounce of pumpkin seeds contains approximately 2.5 milligrams of iron, making them an excellent addition to your diet. You can sprinkle pumpkin seeds over salads, yoghurt, or enjoy them as a crunchy snack on their own.

Sesame Seeds:

Sesame seeds are a versatile ingredient commonly used in cooking and baking. Not only do they add a nutty flavour and texture to dishes, they also pack a punch when it comes to iron content. Just one tablespoon of sesame seeds contains around 1.3 milligrams of iron. Add them to stir-fries, sprinkle them over roasted vegetables, or use them as a topping for bread and pastries.

Sunflower Seeds:

Sunflower seeds are another iron-rich option that can easily be incorporated into your diet. With approximately 1.4 milligrams of iron per ounce, these seeds make a nutritious addition to salads, granola, or trail mix. You can also enjoy them as a standalone snack or blend them into smoothies for an extra iron boost.

Chia Seeds:

Chia seeds have gained popularity in recent years for their numerous health benefits, including their high iron content. With around 1.6 milligrams of iron per ounce, chia seeds are an excellent plant-based source of this essential mineral. Add them to oatmeal, pudding, or baked goods for a nutritious twist.

Flaxseeds:

Flaxseeds are not only rich in omega-3 fatty acids but also contain a significant amount of iron. Just one tablespoon of flaxseeds provides approximately 0.6 milligrams of iron. Sprinkle ground flaxseeds over cereal, mix them into smoothies, or use them as an egg substitute in baking recipes for an iron-rich boost.

Quinoa:

While technically not a seed, quinoa is often referred to as a pseudo-grain and is an excellent source of iron. One cup of cooked quinoa contains around 2.8 milligrams of iron, making it a valuable addition to any iron-rich diet. Enjoy quinoa as a base for salads, stir-fries, or as a side dish alongside your favourite protein for a nutritious and satisfying meal.