If you love nuts and are wondering if you can get some vital nutrients too, you’ve thought well! In general, while foods such as meat, shellfish and green leafy vegetables are high in the iron ratio , nuts can also contribute to your daily quota of this mineral. Here we take a look at the amount of iron that your favorite dried fruit can provide.
The Recommended Intake of Dietary Iron is Between 8 and 18 mg Per Day:
The recommended iron intake for adult men 50 years of age or younger is 8 mg, while for women of that age it is 18 mg. If you are pregnant, you should increase your intake to 27 mg. All adults, men and women, over 50, need only 8 mg of iron a day. If you are a vegetarian, you need to have 1.8 times the recommended value to get enough of this mineral. This is because meat contains a form of iron known as heme iron, which is more easily used by your body than the nonheme iron found in plant foods. In the list of nuts listed below, the daily value is set at 18 mg. The percentage of the daily value (% DV) reached by a typical portion is also given so you can easily calculate how to meet 100% of your needs.
1. Cashew Nuts:
28 grams of cashews: 1.89 mg of iron (10.5% DV).
Cashews are at the top of the lists of nuts when it comes to iron content – a ration of 28 grams meets 10.5% DV with 1.89 mg of iron. These soft delicacies are a great snack. Eat a handful just like that or roast them to enhance that spicier taste. Cashews are also a delight in salads, sauteed and curry.
28 grams of pine nuts: 1.57 mg of iron (8.7% DV).
With its sweet and buttery taste, pine nuts can make any nut lover a fan of pleasure. Technically seeds, they work well in salads or in your breakfast granola. Roast them to increase the contraction factor and increase its flavor. You will be given a decent intake of iron as well, with a ration of 28 grams that represents 1.57 mg of the mineral and that satisfies 8.7% of the RV. Put them on a creamy pesto or just sprinkle a little on your cookie dough. These little ones will not disappoint!
28 grams of hazelnuts: 1 mg of iron (5.5% DV).
Hazelnuts are a good snack, whether you take them raw or toasted. Of course, toasting makes them a little softer and sweeter. You can get 1 mg of iron with a 28 gram serving of these nutritious nuts – that’s 5.5% of your DV. Chop a few for your morning muesli or add them to the cakes. Or how about a heavenly hazelnut sauce with garlic and parsley to accompany your pasta or chicken dish? Hazelnut flour can even be used for baking when that extra touch is desired.
28 grams of peanuts: 1.30 mg of iron (7.2% DV).
Peanuts are not nuts, but legumes. But they are nutritionally similar to these and are as good for the heart as other nuts, so they have earned their place here. A serving of 28 grams of peanuts can provide 7.2% of your RV with 1.3 mg of the mineral. Roast them for a crispy and satiating snack or add a generous handful to salads or sauteed to give it texture.
28 grams of pistachios: 1.11 mg of iron (6.1% DV).
Exotic pistachios are the royalty of nuts and can be the center of attention in snacks, hot salads, or exotic pilafs. A ration of 28 grams of these rich nuts will represent 6.1% of your RV with 1.11 mg of iron. A handful of roasted pistachios can solve your hunger cramps in the middle of the morning. Or sprinkle them on a bowl of ice cream to get a tempting crunch. Baked sweets also get along very well with pistachios, so spread some on biscuits, cakes or pies.
28 grams of almonds: 1.05 mg of iron (5.8% DV).
Adding a few slices of sweet and fragrant almonds can make any recipe go up one or two points. They work well in chicken and fish dishes, so how about some creamy chicken with almonds or baked fish with almond crust and a touch of smoked paprika? Almonds are also a great addition to stews, soups and curries. But that’s not all – versatile almonds are a delight like milk, butter and even baking almond flour.
“And, of course, these delicious nuts also provide a great supply of iron”.
A serving of 28 grams of almonds can give you 1.05 mg of iron. That is 5.8% of your RV for this critical mineral.
28 grams of nuts: 0.82 mg of iron (4.5% DV).
Walnuts have a slightly bitter taste and have an excellent flavor, whether you take them raw or toasted. Cakes, pies, cookies, everything goes well with a touch of nutty flavor. A serving of 28 grams of nuts will give you 0.82 mg of iron, helping you meet 4.5% of your RV.
8. Macadamia Nuts:
28 grams of macadamia nuts: 1.05 mg of iron (5.8% DV).
Buttery, rich and soft macadamia nuts also have iron power to offer. A 28 gram serving of these fine nuts will give you 5.8% of your RV with 1.05 mg of iron. Put them on cookies and cakes or add them to your nut mix. And did we mention that they combine very well with coconut and white chocolate? Prepare a cake to make the most of this combination of flavors.
28 grams of nuts: 0.72 mg of iron (4% DV).
The delicious and versatile pecans are a pleasure for the public, whether raw or roasted. This buttery source of nutrients works well in both sweet and savory dishes. So whether it’s a deadly Southern-style pecan pie, some pecans confit with a little cinnamon, or a pecan salad, wild rice and pumpkin, this excellent dried fruit will give you 0.72 mg of iron for every 28 gram serving, which is 4% of your DV.
10. Brazil Nuts:
28 grams of Brazil nuts: 0.69 mg of iron (3.8% DV).
Healthy Brazil nuts also have some iron to offer. A ration of 28 grams of Brazil nuts will help you meet 3.8% of your RV for iron by delivering 0.69 mg of the mineral. Eat 4 to 5 nuts when hunger appears. You could even take a serving by roasting the nuts with a little salt and butter or spices that you enjoy. They also combine very well with chocolate, so the next time you make chocolate brownies, you know what to add! Just be careful not to overdo it with Brazil nuts, as they are high in selenium and having too much can result in side effects related to the excess selenium intake you should avoid.
The Power of the Seeds Too!
In addition to the nuts on this list, some seeds are really good when it comes to their iron ratio. Mix these nutritious seeds in your nut mix along with the nuts or sprinkle them on your cereals, salads or fried foods. This is how they do in iron per serving of 28 grams.
- Pumpkin seeds give you 2.50 mg of iron (13.8% DV).
- Sesame seeds give you 1.8 mg of iron (10% DV).
- Flaxseeds give you 1.62 mg of iron (9% DV).
- Sunflower seeds give you 1.48 mg of iron (8.2% DV).