Best Iron-Rich Plant-Based Foods

Best Nuts for Getting Your Daily Iron

Iron is a crucial mineral that enables red blood cells to carry oxygen throughout your body. Low iron levels can cause fatigue, poor concentration, and increased illness risk. Many assume that meat is the only good source of this nutrient, but plenty of plant-based foods also provide ample iron.

Nuts are one excellent plant-based option for boosting your iron intake. They contain high amounts of iron relative to their size, along with protein, healthy fats, and other vitamins and minerals. Let's explore different nut varieties with impressive iron levels to add to your diet.

Recommended Daily Iron Intake

How much iron do you need each day? The Recommended Dietary Allowance (RDA) set by the National Institutes of Health is:

• 8 mg for adult men
• 18 mg for adult women under 50
• 8 mg for women over 50

Pregnant women have a higher requirement of 27 mg daily. Children, teens, and breastfeeding mothers also need elevated iron intake.

These RDAs translate to the following based on a 2000 calorie diet:

• 14% of calories from iron for men
• 32% of calories for women under 50

Consuming adequate plant-based iron sources can help meet your recommended percentage. Nuts are a tasty way to get there.

Top Nuts Highest in Iron

All nuts contain some level of iron, but certain varieties have more significant amounts. Here are some of the top nuts highest in iron:

Cashews

Cashews provide 2.2 mg of iron per 1 ounce serving. That's 11% of the daily value. Cashews have a creamy, subtle flavor that makes them versatile to eat raw, roasted, or used in recipes.

Pine Nuts

Pine nuts supply 2.5 mg or 14% DV of iron per serving. They have a soft texture and sweet, butter pine flavor. Use pine nuts in pesto, salads, desserts, stir fries, and more.

Almonds

Almonds are a nutritional powerhouse. A 23 almond serving offers 1 mg of iron, plus protein, calcium, vitamin E and magnesium. Enjoy almonds raw or toasted as a convenient snack or salad topper.

Pistachios

Pistachios provide 1.5 mg or 8% DV of iron per ounce. They also contain antioxidants like lutein for eye health. Pistachios make a satisfying crunchy snack on their own or in trail mixes.

Peanuts

Peanuts and peanut butter deliver 0.9 mg of iron per ounce, or 5% DV. Peanuts provide heart-healthy monounsaturated fats, fiber, protein, and other essential minerals like niacin, magnesium, and vitamin E.

Pecans

A serving of pecans provides 0.7 mg or 4% of your daily iron. Pecans have a rich, buttery taste that enhances salads, yogurt, cereal, stuffing, and sweet potato casseroles.

Hazelnuts

Hazelnuts contain 1.3 mg or 7% DV of iron per ounce. They are also an excellent plant-based source of Vitamin E. Use hazelnuts to add crunch and nutty flavor to chocolate treats, fruit crisps and more.

Walnuts

Walnuts have 0.8 mg iron per ounce, or 4% DV. They provide ALA omega-3 fatty acids for heart and brain health. Walnuts lend great texture and flavor to baked goods, salads and stir fries.

Heme vs Non-Heme Iron in Foods

There are two types of dietary iron:

• Heme iron - Found in animal products and absorbed more efficiently
• Non-heme iron - Found in plant foods and supplements. Not as bioavailable.

For example, about 25% of the iron in meat gets absorbed, versus 10% or less from plant sources. However, the lower bioavailability of non-heme iron can be enhanced by eating iron-rich foods along with vitamin C, which boosts absorption.

Pairing nuts with vitamin-C-rich fruits like oranges, berries, kiwi, or bell peppers allows more of the non-heme iron to be utilized by your body.

Other Benefits of Iron-Rich Nuts

In addition to supplying iron, nuts offer many other nutritional perks like:

• Vegetable protein for energy
• Fiber to support digestion
• Antioxidants that protect cells
• Healthy fats for heart health
• Phytosterols to lower cholesterol
• Key vitamins and minerals like zinc, selenium, and magnesium

The unique blend of nutrients in nuts provides sustained energy, satiation and nutritional benefits. That makes them a smart snack any time of day.

Who May Need More Iron?

Certain populations have greater iron needs and should ensure adequate intake:

• Women - Due to blood loss during menstruation
• Pregnant Women - For fetal development
• Young children - To support rapid growth
• Teens and athletes - For muscle growth and activity
• Vegans and vegetarians - Since they avoid meat, a major iron source

Consuming iron-rich plant foods like nuts, legumes, spinach, pumpkin seeds, fortified cereals and more can help these groups meet increased requirements.

Signs of Iron Deficiency

Since low iron impacts oxygen transport and energy production, deficiency can cause the following symptoms:

• Fatigue, weakness
• Pale skin
• Dizziness or lightheadedness
• Headaches
• Rapid heartbeat
• Shortness of breath
• Spoon-shaped nails
• Swollen tongue
• Cracks at the corners of the mouth

Severe or long-term iron deficiency leads to iron deficiency anemia. Consulting your doctor for

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.