8. Pumpkin Seeds – The Snackable Iron Booster
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Pumpkin seeds, also known as pepitas, are a tasty and nutritious source of iron. One ounce of pumpkin seeds contains around 2.3 milligrams of iron, making them a convenient and portable way to add iron to your diet.
In addition to their iron content, pumpkin seeds are also a good source of protein, healthy fats, and fiber. They are rich in magnesium, which is essential for muscle and nerve function, as well as zinc, which supports immune health.
You can enjoy pumpkin seeds on their own as a snack, or add them to dishes like salads, yogurt, oatmeal, or homemade granola. To enhance iron absorption from pumpkin seeds, pair them with vitamin C-rich foods like bell peppers, tomatoes, or citrus fruits. (8)
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