Nuts
Nuts, including pistachios, cashews, and almonds, offer a crunchy and satisfying way to meet iron needs. Pistachios contain 3.9 mg of iron per 100 grams, cashews provide 6.7 mg, and almonds offer around 5.4 mg. Nuts, rich in proteins, good fats, and various vitamins and minerals, not only contribute to iron intake but may also reduce the risk of cancer and heart diseases while aiding in weight loss.
Adding a variety of nuts to your diet ensures a diverse nutrient profile, supporting overall well-being. Whether as a standalone snack, sprinkled on salads, or incorporated into meals, nuts provide a satisfying crunch and valuable health benefits.
In conclusion, maintaining optimal iron levels is essential for overall health and vitality. The diverse array of iron-rich foods highlighted here not only addresses this crucial mineral intake but also brings a spectrum of additional nutrients and health benefits.
Whether you prefer the savory goodness of shellfish, the leafy green power of spinach, the meaty richness of poultry and red meat, or the plant-based options like tofu, legumes, seeds, and whole grains – incorporating these foods into your diet ensures a well-rounded approach to nutritional wellness. Remember to balance your iron intake with other essential nutrients, and consider consulting with a healthcare professional for personalized dietary advice. [5]
Reference:
[1] https://www.ncbi.nlm.nih.gov/books/NBK222309/
[2] https://www.researchgate.net/publication/316488658_
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772052/
[4] https://wholegrainscouncil.org/whole-grains-101/what-are-health-benefits/whole-grains-important-source-essential-nutrients
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400731/
