Introduction
Iron is a crucial component in our body responsible for maintaining overall health. It is a vital component of haemoglobin, which is a protein in our red blood cells that carries oxygen from lungs to the overall body. Without sufficient iron, the body struggles to produce enough haemoglobin which results in weakness, shortness of breath, and fatigue. In many cases, the lack of iron results in anaemia.
Incorporating an Iron-rich diet in your routine is essential to maintain healthy haemoglobin levels and to prevent deficiency. While meat is a good source of iron, the plant-based options are far more effective as compared to a non-veg diet. In this article, we will discuss the top five iron-rich seeds to boost your haemoglobin levels.
What are Iron-Rich Seeds?
Iron-Rich Seeds are the type of seeds which contain high levels of iron that can be a good addition in your diet to maintain healthy iron levels. Not just iron but these seeds are also packed with other nutrients like fibre, healthy fat, minerals, and vitamins. Iron rich seeds are a good source of iron for the people who follow vegetarian diets offering plant based alternatives to animal products.
Importance of Iron Absorption
Consuming iron is a basic and important need of human beings, whereas knowing the influence of iron absorption is also crucial. Seeds like plant-based iron is not absorbed like animal-based iron like heme iron. To increase the iron absorption from seeds, here are some crucial points to be taken care of:
Avoid Coffee And Tea With Meals
Coffee and Tea can interrupt your iron intake due to the “Tannis” found on them. You can consume such types of beverages between meals instead with iron-rich foods. Reduce your coffee-tea intake, and see how your body changes steadily.
Pair With Vitamin C
Vitamin C rich foods such as tomatoes, citrus fruits, and peppers are very beneficial for increasing iron absorption in your body. You should increase Vitamin C intake in the body for proper iron absorption in the body.
Soaking And Fermentation
Eating soaking seeds or fermented seed based foods such as tahini is responsible for reducing phytates. Phytates are the compound which inhibits iron absorption, it enhances the bioavailability of iron in the body.
Top 5 Iron-Rich Seeds
1. Pumpkin Seeds
Pumpkin seeds are very beneficial for your health. It is the powerhouse of nutrients and offers 2.5 mg of iron, zinc, healthy fats, and magnesium.
They have antioxidant properties which help to reduce inflammation in the body. It supports your heart health, immune function, and offers a balanced source of energy.
To get the benefits of pumpkin seeds, you can simply sprinkle them in your salads, blend into smoothies, to get a nutrient boost in your body. You can also make pumpkin seed butter and use it in your toast to get a healthy boost.
2. Sesame Seeds
Sesame seeds consist of 1.3 mg of iron/tablespoon. It is also packed with a lot of healthy nutrients like antioxidants, healthy fats, and calcium. It is used to get healthy and clean skin, for promoting bone health, and reducing inflammation.
You can sprinkle some sesame seeds on some baked goods like muffins and bread. Or add it to stir-fries for some extra crunch. It can be also used as a creamy paste which is perfect for dressings and dips.
3. Sunflower Seeds
Sunflower seeds are also rich in iron with 1.2 mg per ounce iron. It also contains a high percentage of Protein, Vitamin E, and selenium. These seeds can protect your skin from oxidative states. Sunflower seeds are also used to promote heart health by experts. Apart from that, it is also beneficial to regulate mood due to the magnesium in it.
To get some extra healthier taste in your food, you can use them as toppings in oatmeal. However, you can blend these seeds and sunflower seeds butter to use in toasts, or mix it into a trail. Sunflower seeds are beneficial for health, and you can add them into your lifestyle for a better and healthy life.
4. Chia Seeds
Along with omega-3 fatty acids, calcium, and fibre, Chia Seeds offer almost 2.2 mg of iron per ounce. It is beneficial for your heart health and immune system. Chia seeds support digestion in your body and reduce constipation type problems. The high amount of fibre in chia seeds is used to promote the feeling of fullness which can be beneficial for weight management. Apart from that, chia seeds are helpful to maintain energy levels throughout the day.
5. Flaxseeds
Flaxseeds contain approx 1.6 mg of iron/tablespoon. It is rich in lignans, fibre, and omega-3 acids which are beneficial for your health.
These seeds help to balance hormones, and also support cardiovascular health. Due to its high fibre, flaxseeds can be used to promote digestive health due to the high fibre content.
To get some extra taste, you can sprinkle ground your flaxseeds in your cereal. Add them in muffins and butter to get some extra nutrients in your diet. Above all, you can also blend them in your smoothies for a better taste and health.
How To Incorporate Iron-Rich Seeds In Your Diet?
Addings these iron-rich seeds in your diet is quite versatile and easy. Here are some ideas and tips that you can follow to add these seeds in your diet:
Roasting
Roasting these iron-rich seeds can bring out their natural flavours and give them some deliciously crunchy texture.
Grinding
Grinding some chia seeds or flaxseeds can help your body to absorb the nutrients more efficiently. Grinding seeds makes them easier to digest, supporting digestive health. You can add ground seeds to baked goods like toast, smoothies, or oatmeal. Grinding not only improves the health benefits of seeds, but also to improve their taste.
Sprouting
Sprouting these seeds increases the nutrient absorption. Sprouting can help to make them easier to digest. Add some sunflower or pumpkin seeds in your sandwich or salad after sprouting and get some extra source of nutrients.
Try these methods to find your own best way to incorporate iron-rich seeds in your lifestyle. You can blend them into your smoothies, baking them into bread, or sprinkle on top of the salads. Iron-rich seeds are easy to increase iron intake in your body.
Snacks
Mix some sunflower and pumpkin seeds and roast them to get some quick nutrients on your snacks.
Conclusion
Incorporating iron-rich seeds in your daily routine and diet is the best way to increase your iron intake and support healthy haemoglobin levels, which leads to better overall health. These seeds are not only good in iron, but also contain some extra nutrients which are extra beneficial for your health. Adding these seeds in your lifestyle is a good way to get simple health benefits of these seeds and prevent iron-deficiency.
So I hope you have learned something new with this article. Try incorporating Sesame, chia, flax, sunflower, and pumpkin seeds in your food and enjoy healthy levels of haemoglobin and its beneficial effects.
Additional Resources:
Check these resources for further reading:
Iron Absorption from Plant-Based Sources
