The 10 Best Iron Rich Foods to Add to Your Diet

5. Seeds

Who knew that such a tiny food could provide so many essential nutrients? Certain seeds are excellent sources of iron — especially pumpkin, sesame, hemp, and flax seeds. One ounce (28 g) of sesame seeds provides 4.1 mg of iron, which is 23% of your RDI. The same amount of hemp seeds contains 2.7 mg of iron, while pumpkin and flax seeds contain 2 mg and 1.6 mg of iron, respectively. Seeds also provide many other important nutrients, including vitamins, minerals, and plant compounds. They are known to reduce inflammation and aid the body in fighting off chronic disease and cancer.