Iron-Rich Nuts To Add To Your Diet

Spinach isn't the ultimate iron source Popeye made it out to be! While it contains iron, the body struggles to absorb much of it because of natural compounds like oxalates. If the cartoon sailor wanted to boost his strength, he might have been better off snacking on nuts high in iron, like cashews, almonds, and pistachios, instead!

The human body can't absorb the iron in nuts (called non-heme iron) as it can in animal products (called heme iron). However, diversifying your diet with nuts high in iron keeps your levels in check, especially when paired with vitamin C-rich foods to improve absorption.

The Importance of Iron in Your Body

Iron is an important mineral that supports many body functions. It helps produce hemoglobin, a protein in red blood cells that carries oxygen from the lungs to tissues and organs. Iron also helps create myoglobin, which supplies oxygen to muscles and supports energy production, brain function, and a strong immune system.

Iron also helps regulate body temperature and supports metabolic processes. Pregnant women, athletes, and growing children need higher iron levels to increase blood volume, muscle function, and development. For example, during pregnancy, iron requirements nearly double to support fetal growth and placental development, while athletes lose iron through sweat and increased red blood cell turnover.

Without enough iron, the body can develop anemia, fatigue, weakness, and reduced cognitive performance. Long-term deficiency may also lead to brittle nails and hair loss, and increased susceptibility to infections. To prevent deficiency, include iron-rich foods in your diet.

To prevent deficiency, include iron-rich foods in your diet, such as nuts (like cashews, almonds, and pistachios), which provide a plant-based iron source, especially for vegetarians or snackers.

Top Iron-Rich Nuts

Cashews are the best nut source of iron, but almonds, hazelnuts, and pistachios are also great options for nuts high in iron. Including a variety of these nuts maintains healthy iron levels naturally.

A small handful (about 30g) of mixed nuts can provide a variable percentage of your daily iron needs. It depends on the specific types and proportions of nuts in the mix and individual daily iron requirements, which vary based on age, sex, and life stage.

Here are some of the nuts high in iron, along with their approximate iron content per 100 grams.

Cashews

Are cashew nuts high in iron? In fact, they are on top of the list of nuts high in iron; they offer about 5.99 mg per 100g, along with magnesium, zinc, and healthy fats. They also contain copper, which helps with iron absorption. Cashews are best eaten raw or lightly roasted to preserve their nutrients.

Peanuts

Peanuts are nutritionally similar to nuts, offering 1.55 mg of iron per 100g. They are also rich in protein, folate, and healthy fats, making them great for heart health. You can consume peanuts dry-roasted (without excess salt or sugar) or as natural peanut butter. They pair well with whole grains and fruits like bananas.

Hazelnuts

Hazelnuts provide 3.46 mg of iron per 100g, as well as vitamin E, healthy fats, and antioxidants. They also contain manganese, which aids in nutrient metabolism. Hazelnuts are delicious raw, roasted, or ground into spreads (like homemade chocolate hazelnut butter).

Pistachios

Pistachios are a reasonable source of protein, with 3.46 mg of iron per 100g. They are one of the lowest-calorie nuts, which makes them great for snacking. You can eat pistachios raw or roasted (unsalted); they also taste good in salads, pesto, yogurt, or desserts.

Almonds

The almond iron content is 3.74 mg per 100g, along with calcium, vitamin E, and magnesium. They are also high in fiber and healthy fats, which help digestion and heart health. To improve digestibility, almonds can be soaked or lightly roasted; they make a great addition to smoothies, almond butter, or a crunchy topping for salads.

Macadamia

Macadamias provide 1.88 mg of iron per 100g. They also contain thiamine (B1) and manganese. Due to their high-fat content, it’s best to eat them raw or lightly roasted to avoid oxidation. They pair well with dark chocolate, tropical fruits (like mango), or baked foods.

Walnuts

Walnuts offer 2.24 mg of iron per 100g, along with omega-3 fatty acids (ALA), antioxidants, and protein. Eat walnuts raw or toasted to preserve their nutrients; they taste good in salads, oatmeal, or baked foods.

Pecans

Pecans provide 2.37 mg of iron per 100g and are rich in antioxidants, zinc, and healthy fats. They are delicious roasted, in pies, or as a topping for sweet potatoes and salads.

How to Add Iron-Rich Nuts to Your Diet

Do nuts contain iron? Yes, they do; however, it’s important to make sure that your body is absorbing all that iron. Here are some easy, practical ways to get the most from nuts high in iron in your diet:

1. Iron in nuts is non-heme iron, which is absorbed better when eaten with vitamin C. So, try adding nuts to a fruit salad (oranges, strawberries, kiwi). You can also snack on nuts with bell pepper strips or citrus juice.
2. Calcium-rich foods, particularly dairy products like milk, cheese, and yogurt, can limit iron absorption. To maximize iron absorption, it is advisable to eat nuts separately from these foods.
   Soak or roast nuts to reduce phytic acid, which can block mineral absorption. It’s worth mentioning that lightly roasting nuts enhances flavor and may improve iron bioavailability.
3. Eat iron-rich nuts in different meals and snacks. For example, sprinkle chopped nuts on oatmeal, yogurt, or smoothie bowls, top salads with cashews, almonds, or pistachios for crunch, use almond or cashew nut butter on toast, in smoothies, or as a dip for apples, or add crushed nuts to stir-fries, grain bowls, or pesto sauce.
   

So, are nuts a good source of iron? Absolutely. However, too little and too much iron can harm your health, making it important to maintain a proper balance. To optimize iron absorption, diversify your sources and consume them with appropriate ingredients.