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What snack has a lot of iron?

One of the simplest ways to increase your levels of iron is with high-iron snacks that can be incorporated into your daily routine. Dried fruits like raisins, apricots and prunes are among the best sources of non-heme iron, followed by nuts like almonds and Brazil nuts (Wax, 2015).

nuts.com - Food & Snack Sources of Iron - Nuts.com

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For nearly nine decades, Popeye the Sailor has been gleaning near-superhuman strength simply by popping the lid off a can of spinach and swallowing its contents; but it's not the fiber content of the leafy green that gives Popeye his strength – it's iron, an essential mineral that helps deliver oxygen to every cell of the body (Wax, 2015). Of course, spinach does contain iron; but it contains far less iron than many other foods, including nuts, seeds and dried fruits. So why does Popeye eat so much spinach? Turns out an early report on the iron content of spinach had a calculation error that reported the iron content to be 10 times the actual amount – and the error wasn't detected for almost 40 years, nearly a decade after Popeye was introduced. By then, the reputation of spinach as one of the top sources of iron was pretty well-established; and it's an image that's persisted to some degree ever since. Does that mean you shouldn't include spinach in an iron-rich diet? Not at all – but there are other sources of iron that are both tastier and more convenient.

So - Why is Iron So Important?

Iron is essential to the production of healthy red blood cells, which carry life-giving oxygen to every cell in your body (Wax, 2015). When iron levels are low, your organs and other tissues may be deprived of the oxygen they need to function optimally, or even normally, leaving you at risk for diseases and medical issues like fatigue and weakness. Low levels of iron cause a condition called anemia, which is characterized by symptoms like dizziness, fatigue, headaches, problems breathing and an increased sensitivity to cold temperatures. Although anyone can develop anemia, there are certain groups at greater risk, including:

women of childbearing years, due to menstruation or childbirth

people over the age of 65

people who take blood thinners, including aspirin

people with medical conditions that interfere with iron absorption

people with kidney failure

people with poor diets

Some types of cancer, as well as ulcers, can also cause anemia from chronic blood loss (Cleveland Clinic, 2014). There are two “types” of dietary iron: heme iron that comes from animal sources like liver, oysters, clams, eggs and red meat and non-heme iron that comes from plant sources, like dried fruits, nuts, seeds, beans and whole grains. While eating a healthy, balanced diet is important to ensure you get as many beneficial nutrients as possible, sometimes your iron levels need a boost. What is important to know is that nonheme iron isn’t as bioavailable as heme iron. In fact, the iron needs of vegetarians are 1.8 times higher than for those who eat meat to adjust for the bioavailability. When you combine sources of non-heme iron with heme sources, the absorption of the plant-based non-heme iron is increased (National Institutes of Health [NIH], 2016). One of the simplest ways to increase your levels of iron is with high-iron snacks that can be incorporated into your daily routine. Dried fruits like raisins, apricots and prunes are among the best sources of non-heme iron, followed by nuts like almonds and Brazil nuts (Wax, 2015). Combine more than one source into a make-your-own trail mix or buy a trail mix already prepared and keep some on-hand at work to give you a midday boost of healthy energy.

The best natural sources of iron in food include (Wessling-Resnick, 2009):

Beef (2.3 mg iron per 3-ounce serving)

Dark meat of chicken (1.13 mg iron per 3-ounce serving)

Bran cereal (5.8 to 18 mg iron per cup)

Raisins (0.8 mg iron in a 1.5-ounce serving) Kidney beans (1.97 mg iron per ½ cup)

Prunes (0.45 mg iron in five prunes)

Cashew nuts (1.89 mg iron per ounce)

Are You Getting Enough Iron?

The amount of iron you need in your daily diet changes based on your age, gender and other factors. Ideally, women from 19 to 50 years of age need about 18 mg of iron each day, while men of the same ages need about 8 mg daily. Once women enter menopause, their need also drops to about 8 mg per day. Boys from age 14 to age 18 need about 11 mg per day, while girls of the same age group need about 15 mg daily. Pregnancy increases the recommended Daily Value (DV) for iron to 27 mg per day, regardless of age. See the below chart for more specifics on how much iron is recommended! (NIH, 2016). When it comes to iron, it's important to get enough – but you don't want to overdo it, either. Too much iron can result in problems like dizziness, nausea, vomiting, and headache (Wax, 2015). Overdosing on iron is associated primarily with taking too many iron supplements, which is one more reason why it's important to get your recommended amount of iron from your food and to not rely on iron supplements (NIH 2016).

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To be extra safe, try getting extra iron through plant sources instead of meats. Why? Because non-animal sources of iron like the kind found in fruits and nuts is absorbed at a different rate, which reduces the risk of overloading your system with too much iron if you add plant-based iron-rich snacks to your diet. Table 1: Recommended Dietary Allowances (RDAs) for Iron (U.S. Food and Drug Administration, 2015) Age Male Female Pregnant Lactating 0-6 months 0.27 mg* 200 mg 7-12 months 11 mg 260 mg 1-3 years 7 mg 700 mg 4-8 years 10 mg 1,000 mg 9-13 years 8 mg 1,300 mg 14-18 years 11 mg 1,300 mg 27 mg 10 mg 19-50 years 8 mg 180 mg 27 mg 9 mg 51+ years 8 mg 8 mg

Iron-Rich Recipes

Adding iron to your diet doesn't mean chugging down endless cans of spinach; there are plenty of iron-rich snacks like nuts and dried fruits that can help you improve your health and wellness without sacrificing flavor - no matter what Popeye says. So check out some of our top recipes for foods full of the mineral, as formulated by our Health Nut and Registered Dietitian. Moringa Oatmeal Recipe Get your iron in early with this wholesome combination of whole grains, nuts, fruit, and superfood powders. Enjoy the great taste of oatmeal with this redolent recipe today! Ingredients: Gluten-free rolled oats, almond milk, agave or maple syrup, vanilla extract, moringa powder, pistachios, dried mulberries, unsweetened shredded coconut, chia seeds. Total Time: 10 minutes | Yield: 4 servings Protein-Packed Detox Smoothie Recipe {vegan} An abundant source of all the nutrients you need, this scrumptious smoothie supplies a healthy helping of the essential mineral in addition to a beverage that’s as delicious as it is nutritious! Ingredients: Almond milk, frozen banana, spirulina, hemp protein powder (optional), fresh mint, chia seeds, hemp hearts. Total Time: 5 minutes | Yield: 2 servings Farro Vegetable Salad Recipe A perfect selection for a lunch or side dish, this palatable plate dispenses a delightful blend of fresh veggies and whole grains. For an offering of iron that also tastes great, try this simple salad today! Ingredients: Organic farro, sun dried tomatoes, frozen corn (thawed), scallions, black olives, feta cheese, cherry tomatoes, shredded carrots, salt, fresh dill, fresh mint, extra virgin olive oil, balsamic vinegar. Total Time: 1 hour | Yield: 6 servings Quinoa Tabbouleh Salad Recipe {gluten-free} This delectable dish supplies an unbeatable source of iron with a whopping 88% of the DV for the mineral. The recipe is also a staple of Mediterranean cuisine, so you know it tastes as good as it looks! Ingredients: Quinoa, cherry tomatoes, red onion, cucumber, extra virgin olive oil, balsamic vinegar, fresh parsley, fresh mint, black pepper, salt. Total Time: 40 minutes | Yield: 4 servings Quinoa Veggie Wrap Recipe {vegan} As a flavorful finger food, simple snack, or light lunch- these toothsome collations offer an impressive 70% of the DV for iron with an impressive nutrient profile that doesn’t end there. Enjoy all these wraps have to offer and try this recipe today!

Ingredients: Tortilla wraps, quinoa, hummus, fresh spinach, sun-tomatoes, shredded carrots.

Total Time: 30 minutes | Yield: 4 wraps Quinoa Stuffed Peppers Recipe {gluten-free} A delightful dish for an undemanding dinner, these stuffed peppers can also be cut up and served as a pleasant party favor. Enjoy the piquant relish of this recipe at your next celebration! Ingredients: Quinoa, green bell peppers, canned lentils, fresh spinach, feta cheese, frozen corn (thawed), salt, black pepper.

Total Time: 40 minutes | Yield: 6 servings (8 half-peppers)

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Discover easy ways to add iron to your diet with these snack selections from our Health Nut and Registered Dietitian. Mulberries $10.99/lb Add to cart This simple superfood offers a naturally sweet crunch that is packed with essential nutrients. In addition to supplying 30% of the DV for iron or about 5.4 milligrams of iron, each serving includes an abundance of vitamin C plus dietary fiber, calcium and protein. Organic Pepitas (No Shell Pumpkin Seeds) $8.99/lb Add to cart These protein-packed snacks add an enjoyable crunch to salads or make for a delectable nibble on their own. Pumpkin seeds, or pepitas, have also been linked to insulin regulation and antioxidant activity in rats, suggesting their consumption could prove beneficial to diabetics (Makni, Fetoui, Gargouri, Garoui & Zeghal, 2011). Organic Chia Energy Squares $7.99 Add to cart These potent pieces provide abounding energy for a perfect pre- or post-workout snack. Not only do these snacks supply iron, protein, sugars, fiber, and calcium- but they also offer omega-3 fatty acids to help support heart health. Each serving provides 10% of the DV for iron or about 1.8 milligrams. Dark Chocolate-Covered Almonds $12.99/lb Add to cart Get your iron in with these mouthwatering munchies and enjoy more than just a sweet treat. Each serving of these delicious bites includes 3 grams of protein and 3 grams of fiber to fill you up and cull your craving for candy! Each serving provides 10% of the DV for iron or about 1.8 milligrams. Roasted White Chickpeas (Unsalted) $5.99/lb Add to cart Have a handful of roasted chickpeas as a snack, mix them with your favorite dried fruit, or use them as a salad topper. Chickpeas deliver iron; each serving has 10% of the DV for iron or about 1.8 milligrams of the mineral. They also contain 5 grams of protein per serving and 5 grams of fiber. Organic Cacao Nibs (Raw) $12.99/lb Add to cart Toss cacao nibs into trail mix, smoothies, or enjoy them right out of the bag. Each serving of cacao nibs provides an impressive 21% of the DV for iron or about 3.75 milligrams of iron. Plus, for a bonus, each serving provides 5 grams of dietary fiber per serving to help fill you up! Organic Quinoa Puffs $8.99 Add to cart With 26% of the DV for iron, these palatable puffs are a potent source of the essential mineral and are easy to enjoy in any setting. Try sprinkling a serving into your yogurt for a mid-morning energy-boost or enjoy a bowl of quinoa puffs topped with sliced fruit. Hemp & Greens Superfood Cereal $7.99 Add to cart A blend of some of our most nutritious superfoods, this cereal offers a preponderance of protein, phytonutrients, and minerals. Start the day with a handful of this treat and a glass of your choice of milk for a quick and simple breakfast! Each serving provides 14% of the DV for iron or about 2.5 milligrams. Freeze-Dried Spinach $7.99 Add to cart This scrumptious source of iron is easy to add to any recipe and is particularly perfect for omelets. In addition to providing 18% of the DV for iron (about 3 milligrams), each serving also includes a supple source of calcium, vitamin A, and vitamin C.

nuts.com - Food & Snack Sources of Iron - Nuts.com

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