Today our lives have become stressful and this can be seen affecting our eating habits. Often unhealthy snacks and frozen fruits tend to make their way into our daily routine, providing minimal nutrients. The deficiency of essential nutrients and minerals may lead to life-threatening problems. One such vital mineral to be included in the diet is Iron.
Iron is a crucial mineral that helps transport oxygen throughout the body. Deficiency of iron can lead to anemia, fatigue, shortness of breath, and in prolonged cases can also have an adverse effect on the vital organs of the body.
Food plays an important role in maintaining a healthy balance of essential nutrients and minerals. One of the best ways to increase the intake of iron is to include iron-rich dry fruits and seeds in your daily diet. Here are a few of the options which can easily be included in the diet:
Almonds
Soaked almonds are a powerhouse of nutrients and due to this fact, our mothers and grandmothers have been feeding them to us for generations. Of all the nuts, Almonds are said to have the highest protein content. A 100gm serving of California Almonds generally has 3.7 mg of iron. Apart from it, Almonds are rich in Vitamin B1, B2, Zinc, and Copper.
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Cashews
This ivory-colored kidney-shaped nut is another Iron-rich nut that you can simply incorporate into your diet by either adding them to your smoothies- shake or by simply munching them in snacks in place of unhealthy options. Cashews are packed with vitamins, minerals, fiber, and healthy fats. They are also a great source of Calcium, iron, folic acid, Zinc, Vitamin E, and essential fats. A 100 gm serving of Cashews roughly provides you with 6.7 mg of Iron.
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Pistachios
Another healthy option that you can gobble upon to satiate those infamous evening hunger pangs is Pistachios. Since they have very few calories they make to be the perfect snack without burdening you with overeating. A 100 gm serving of Pistachios provides you with 3.9 mg of Iron. You can spice up your nut game with the flavored range of Pistachios from Ariga Foods. Log in to Ariga Foods to get an array of raw, salted, and flavored nuts and seeds.
Walnuts
Walnuts come loaded with protein, fiber, and healthy fats. They are also a great source of Omega-3 and essential antioxidants. They are associated with great heart and brain health. Nutritionists and medical practitioners recommend increasing the intake of walnuts for the production of hemoglobin. They are always a good choice as they are quite nutrient-dense.
A 100 gm serving of Walnuts can provide you with 2.9 mg of iron.
Pumpkin Seeds
Pumpkin Seeds are a delicious snack that doubles as an excellent source of iron in the diet. You can easily include them in your recipes or can bake them in your bread and desserts. A 100 gm serving of Pumpkin Seeds is enough to provide your body with 3.3 mg of Iron.
Flax Seeds
Flax Seeds have gained popularity due to their high content of heart-healthy Omega-3 fats, fiber, and other unique plant compounds. They are also rich in soluble fiber- making them a low-carb food. They are usually taken into grounded form for better assimilation and absorption of nutrients. A 100 gm serving of Flax Seeds can provide you with 5.7 mg of Iron.
Chia Seeds
Though often championed for their Omega-3 fats, these tiny seeds pack a good punch of Iron. They are a great source of fiber, protein, and other essential nutrients like calcium, magnesium, and phosphorus. As they are known to absorb moisture, mixing them with water or milk can provide you with a pudding-like consistency for a healthy, iron-filled breakfast, snack, or dessert. A 100gm serving of Chia Seeds can provide you with 7.7 mg of iron.
Dry fruits and nuts have always been touted to be the healthiest superfood snacking options available. The fact that they are loaded with numerous vitamins and essential nutrients make them the best choice for your evening hunger pangs.
