10. Pumpkin Seeds
Pumpkin seeds, or pepitas, are a small but mighty source of iron, offering about 2.5 mg per ounce. These tiny seeds pack a nutritional punch, providing not only iron but also magnesium, zinc, and healthy fats, which are essential for heart health, immune function, and overall well-being. Their high magnesium content is particularly noteworthy, as it’s crucial for bone health and energy production. The versatility and nutritional profile of pumpkin seeds make them an excellent addition to any diet, especially for those looking to increase their iron intake in a natural, plant-based way.
Incorporating pumpkin seeds into your diet is both easy and enjoyable. They can be eaten on their own as a crunchy snack, sprinkled over salads for added texture, or blended into smoothies for a nutrient boost. Additionally, pumpkin seeds can be added to homemade granola or baked goods for a subtle crunch and nutritional enhancement. Their nutty flavor and satisfying crunch make pumpkin seeds a popular choice for boosting dietary iron and enhancing the nutritional value of meals and snacks alike.