Nuts highest in iron

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Nuts Highest in Iron

Iron Content in Nuts and Oilseeds

When evaluating the iron content in various nuts and oilseeds, significant variations are observed. Among the sixteen varieties studied, nigre seeds were found to have the highest total iron content, while linseed seeds had the lowest. This indicates that not all nuts and oilseeds are equal in their iron content, and some can be significantly richer sources of iron than others.

Bioavailability of Iron in Nuts

While the total iron content is an important factor, the bioavailability of iron—how well the body can absorb and use the iron—is equally crucial. The bioavailability of iron from nuts and oilseeds varies widely. Pistachio nuts and almonds were noted for having a significantly higher bioavailability of iron compared to other nuts, such as groundnuts, which had markedly low bioavailability. However, it is important to note that most nuts and oilseeds have less than 10 percent bioavailability of iron, making them less effective as iron sources compared to other plant foods.

Inhibitory Effects on Iron Absorption

The absorption of iron from nuts can be inhibited by certain compounds present in them. A study involving 137 Indian women found that the overall geometric mean absorption of iron from nut meals (including walnuts, almonds, peanuts, and hazelnuts) was significantly lower (1.8%) compared to bread meals alone (6.6%). This reduced absorption is attributed to the presence of phytates and polyphenols, which are known inhibitors of iron absorption. Interestingly, coconut did not significantly reduce iron absorption, likely due to its lower content of these inhibitory compounds.

Overcoming Inhibitory Effects

The inhibitory effects of certain nuts on iron absorption can be mitigated. For instance, the addition of 50 milligrams of ascorbic acid (vitamin C) was found to overcome the inhibitory effects of Brazil nuts and peanuts on iron absorption. This suggests that combining nuts with vitamin C-rich foods could enhance iron absorption from these nuts.

Conclusion

In summary, while nigre seeds have the highest total iron content among the nuts and oilseeds studied, the bioavailability of iron is a critical factor to consider. Pistachio nuts and almonds show higher bioavailability, but overall, most nuts and oilseeds are not considered good sources of iron due to their low bioavailability. Additionally, the presence of phytates and polyphenols in many nuts can inhibit iron absorption, although this can be countered by consuming vitamin C-rich foods alongside the nuts.