May 22, 2024, 10:11 PM IST

Healthy seeds to boost iron levels in body

Shweta Singh

Iron is vital for hemoglobin production and overall health. Including iron-rich seeds in your diet can help boost your iron levels. Here are healthy seeds high in iron:

Rich in iron, a 1-ounce serving contains about 2.5 mg of iron, which is 14% of the daily recommended intake. They are also high in magnesium, zinc, and healthy fats.

Pumpkin Seeds

These seeds provide about 1.3 mg of iron per tablespoon. They can be added to salads, baked goods, or blended into tahini, a popular spread and ingredient in many dishes.

Sesame Seeds

Containing around 2.8 mg of iron per 3-tablespoon serving, hemp seeds are a great addition to smoothies, salads, and yogurt.

Hemp Seeds

Though not as high in iron as some other seeds, chia seeds still provide a modest amount of about 2.2 mg per 100 grams. They are also packed with omega-3 fatty acids, fiber, and protein.

Chia Seeds

Offering about 2.1 mg of iron per 100 grams, flaxseeds are also high in omega-3 fatty acids and fiber. They can be added to cereals, baked goods, or smoothies.


These seeds provide approximately 2 mg of iron per 1-ounce serving and are also rich in vitamin E, magnesium, and protein.

Sunflower Seeds

Cumin seeds offer around 20 mg of iron per 100 grams. They are also known for their digestive benefits and contain various antioxidants.

Cumin Seeds