Iron helps prevent anemia, keeps you energized, and ensures your metabolism is strong. Therefore, iron-rich foods are essential for a healthy, balanced diet.
Luckily, there are many foods in this category, including nuts. Many types of nuts contain a significant amount of iron.
So, let’s take a look at one of the most popular: almonds.
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Are Almonds High or Low in Iron?
Almonds are a great source of iron, as are most nuts.
They're also a great source of healthy fats, proteins, vitamins, and minerals. They also contain powerful antioxidants and plant compounds that help keep you healthy.
How Much Iron Is in Almonds?
A one-ounce serving of almonds, about 22 nuts, contains around 1.1 mg of iron, 8% of the recommended daily intake. However, they're also high in energy, and this serving contains 170 calories.
Adding almonds to your diet will increase your iron intake, but make sure to add some iron-rich foods that are lower in calories.
Almonds also have a lot of fiber and protein, which are good for your digestive health and help your body absorb nutrients, like iron.
Can You Get Enough Iron from Almonds?
Since a serving of almonds contains only about 8% of the recommended daily iron intake, your diet must include other sources of this essential mineral.
Can Eating Almonds Prevent Iron Deficiency Anemia?
Including almonds in your diet will help you prevent iron deficiency anemia. Not only do they have a good amount of iron, but they're also packed with B vitamins and folic acid, which have been shown to help prevent anemia.
Folic acid also improves iron absorption. Vitamin C does the same, so to ensure you benefit from all the iron in almonds, eat them with a good source of this vitamin, such as oranges or tomatoes.
Is Almond Butter High in Iron?
A two-tablespoon serving (32 grams) of almond butter contains about 1.2 mg of iron, 7% of the recommended daily intake.
Although it is high in calories, almond butter is rich in nutrients like healthy fats, riboflavin, protein, magnesium, manganese, and phosphorus.
What’s more, almond butter is a great alternative to peanut butter for those allergic to peanuts, as it has a similar nutritional profile.
Is Almond Oil High in Iron?
In common with most oils, almond oil only contains negligible amounts of iron and other minerals, but it's a great source of vitamins E and K.
So, including almond oil in your diet is great if you want to increase your intake of vitamins E and K. Especially as they will be absorbed easier since they’re fat-soluble.
Is Almond Milk High in Iron?
One cup of almond milk contains about 1.1% of the recommended daily iron intake. Also, it's often added to beverages rather than drunk, so it won't affect most people's iron intake appreciably.
However, it’s great for people with lactose intolerance.
Almonds contain a good amount of iron, so including them in your diet can help you prevent iron deficiency and anemia. Other almond-based foods, such as almond butter, are also good sources.
Almonds are also rich in other nutrients and antioxidants that help reduce your risk of serious chronic conditions. So, snacking on some almonds from time to time could be a great addition to a healthy diet.