Iron from Seeds: How Plant Iron Works and How to Help Your Body Absorb It

Iron carries oxygen around your body and helps you make energy. Not getting enough iron can leave people feeling tired and weak, and it is one of the more common nutrient shortfalls worldwide. Seeds contain iron, but the kind in plants behaves differently from the iron in meat.

Two types of iron

Heme iron, found in meat, fish and poultry, is absorbed fairly well. Non-heme iron, found in plants, eggs and fortified foods, is absorbed less well, typically in a lower range, and its absorption changes a lot depending on what else you eat. Because of this, guidelines often suggest that vegetarians and vegans aim for a higher total iron intake than meat eaters.

Which seeds have iron?

Approximate amounts per serving: an ounce of pumpkin seeds provides about 2.5 milligrams, three tablespoons of hemp hearts about 2.5 to 4 milligrams, two tablespoons of chia about 2 milligrams, a tablespoon of sesame seeds about 1 milligram, and an ounce of sunflower kernels about 1 milligram. Quinoa gives around 3 milligrams per cooked cup. Adult men need about 8 milligrams a day, and women of reproductive age about 18 milligrams, with lower needs after menopause. Values differ by country.

Boosting absorption

Vitamin C makes a big difference. Eat seeds with vitamin C-rich foods like citrus, strawberries, peppers, tomatoes or kiwi. A sprinkle of pumpkin seeds on a pepper and spinach salad with lemon dressing is a great combination. Soaking, sprouting and fermenting seeds can lower phytic acid, which blocks iron absorption.

What can get in the way

Tea, coffee and some herbal infusions contain polyphenols that reduce iron absorption, so try to have them an hour or two away from iron-rich meals. Calcium supplements and large amounts of dairy at the same meal can also reduce absorption a little. These are minor effects, so there is no need to avoid these foods entirely.

Cooking tip

Cooking in a cast-iron pan can add small amounts of iron to acidic foods like tomato sauce. It is a gentle, long-standing kitchen trick, though not a replacement for a balanced diet.

Who should check first?

Do not self-treat suspected low iron with large doses. Too much iron is harmful, and some people, such as those with hemochromatosis, store too much. If you often feel tired, pale or short of breath, ask a doctor for a blood test before changing anything. People with kidney disease should check about seed intake because of the phosphorus and potassium. Pregnant women need more iron and should follow advice from their healthcare provider. Seed allergies exist, and those on blood thinners should mention a major increase in seed intake to their doctor.

This article is general information, not medical advice.