The Iron in Pumpkin seeds: This is What you need to know about Absorptions

A common option for people who want to boost their iron intake is pumpkin seeds. These seeds may not be the best option for increasing your body's iron levels, despite their high nutrient content and numerous health benefits. We'll go over why pumpkin seeds might not be the greatest choice for iron supplementation in this blog post, along with some potential better alternatives. By the end of this blog, you will have a better understanding of how to increase your iron intake through dietary choices.

Why Are Pumpkin Seeds Considered for Iron?

Pumpkin seeds, also known as pepitas, are often praised for their nutritional content. Because they are rich in magnesium, zinc, and healthy fats, they are a favourite snack among those who are concerned about their health. However, when it comes to iron content, the bioavailability of iron in pumpkin seeds is a crucial factor.

Iron comes in two varieties: heme and non-heme. Heme iron, found in animal products, is more easily absorbed by the body than non-heme iron, which is found in plant-based foods like pumpkin seeds. Your body may not be able to absorb iron from pumpkin seeds as well because it is primarily non-heme.

Let us see the Nutritional Profile of Pumpkin Seeds:

To find out why pumpkin seeds might not be the best source of iron, let's take a closer look at their nutritional profile:

• Pumpkin Seeds contains (28 grams) contains roughly gives 2.5 milligrams of iron.
• 150 mg of magnesium is beneficial for muscle and nerve function.
• Zinc, which is essential for immunological function, is about 2.2 mg.
• Healthy fats contain omega-3 and omega-6 fatty acids.

When compared to other food sources, pumpkin seeds have very little iron and an unsatisfactory absorption rate.

What Are Better Sources of Iron?

Better sources of iron include foods high in heme iron or foods that enhance the absorption of non-heme iron. Here are some excellent alternatives to pumpkin seeds:

1. Legumes: Beans, chickpeas, and lentils are rich sources of non-heme iron. They are also high in fiber and protein, making them an excellent addition to any diet.
2. Dark Leafy Greens: Spinach, kale, and Swiss chard are foods high in iron. Eating these greens with foods high in vitamin C can help improve iron absorption.
3. Nuts and Seeds: While pumpkin seeds may not have the best iron profile, almonds and sunflower seeds can provide a higher profile.
4. Whole Grains: Quinoa, brown rice, and oats are not only high in nutrients, but they also contain iron. They can be a great base for a supper.
5. Fortified Foods: Consuming a range of cereals and plant-based milk alternatives that have been fortified with iron is an easy way to increase your intake of the mineral.
6. Dried Fruits: Raisins, apricots, and prunes are not only delicious but also a great source of iron. 

Let us have a look on Comparison of Iron Content in Various Foods:

To help you understand, the iron content of a number of common foods is compared here:

 

As you can see, Pumpkin seeds have the highest iron content according to other sources, making it the better choices for increasing your iron levels.

How Can You Enhance Iron Absorption in Pumpkins?

While pumpkin seeds contain non-heme iron, making their absorption less efficient than other sources, their effectiveness as an iron booster significantly improves when paired with the right compounds. Let's explore the best pairings for optimal absorption.

• Pair with Vitamin C:  Eating foods high in vitamin C, like oranges, strawberries, or bell peppers, with foods high in iron can significantly improve their nutritional value. For example, adding a squeeze of lemon juice to your salad can help you absorb more iron from spinach.
• Avoid certain drinks: tannins in tea and coffee can hinder the absorption of iron. It is better to consume these beverages between meals rather than iron-rich foods. Look for herbal teas without tannins if you enjoy drinking tea.
• Cook with Cast Iron: You can increase the iron content of your food by using cast iron cookware, especially when preparing acidic dishes like tomato sauce. This approach could be very beneficial for people who might struggle to get enough iron from their diet.
• Soak and sprout: Soaking grains, beans, and lentils prior to cooking can reduce phytates, which inhibit the absorption of iron. Sprouting these foods can further enhance their nutritional profile.

What Are the Symptoms of Iron Deficiency?

A lack of iron can lead to a variety of health issues. You can take action if you recognize symptoms early. Typical symptoms and indicators consist of:

Low energy levels brought on by an iron deficiency can leave you feeling weak and worn out.
-          Pale Skin: Because low iron levels reduce haemoglobin levels in the blood, they may cause pale skin.
-          Breathlessness: Low iron levels can reduce oxygen transport during physical activity, leading to dyspnoea.
-          Light-headedness or dizziness: Low iron levels can affect blood flow and oxygen delivery, which can cause light-headedness.
-          Cold Hands and Feet: Poor circulation brought on by low iron levels can result in cold extremities.
-          Brittle Nails: Your nails are more likely to break if you don't use enough iron.

If you experience any of these symptoms, it may be worth visiting a doctor for a blood test to check your iron levels.

How Much Iron Do We Need?

Understanding your daily iron requirements is essential to maintaining good health. The recommended dietary allowance (RDA) for iron is influenced by age, gender, and life stage. Here's a quick overview:

By understanding these needs, you can effectively modify your diet to meet your iron needs.

To say, while pumpkin seeds are a nutritious snack, they might not be the best choice if you want to boost your iron intake. By investigating other sources of iron and employing strategies to enhance absorption, you can effectively increase your iron levels and enhance your overall health. Consider your dietary needs and preferences when selecting foods high in iron. To try out the Iron supplement, go with Nakpro's Iron supplement offers superior absorption due to its combination of zinc, vitamin C, Ferrous Bisglycinate, Vitamin B12, and Folic Acid.

With a little planning and knowledge, you can ensure that you are meeting your iron needs in a satisfying and delicious way. Making informed food choices can help you take control of your health and well-being. Consider all the alternatives that might be more advantageous the next time you're thinking about reaching for some pumpkin seeds to get your iron. A varied, iron-rich diet can help you reach your best health.