Time to boost your iron levels with nature's sweet and crunchy seeds. Let’s discover the top iron-rich dry fruits and seeds, perfect for anyone with anemia. Say goodbye to iron-deficiency, hello to vitality!

Dry fruits and seeds are often overlooked when it comes to addressing iron deficiency anemia. However, these small wonders are packed with iron that can effectively combat this condition. Whether eaten as snacks throughout the day or added into other recipes, these nutritious options offer an easy way to increase your daily intake of iron. From almonds and cashews to raisins and sunflower seeds, read on to discover how incorporating these iron-rich dry fruits, nuts and seeds into your diet can boost iron levels.

Why Are Dry Fruits, Nuts And Seeds A Good Source Of Iron?

Power-packed with essential nutrients like iron, selenium, zinc, and good fats, nuts and dry fruits are a must-have for a healthy diet. These little foods not only lower the risk of diabetes and cardiovascular problems but also have impressive anti-inflammatory and anti-aging properties thanks to their antioxidant content.

Similarly, seeds are also loaded with beneficial macronutrients like MUFAs, PUFAs, proteins, and fiber. Including seeds in your diet can help regulate blood sugar levels, reduce cholesterol and maintain healthy blood pressure.

It’s time to take advantage of the high iron content in dry fruits, nuts and seeds to help combat anemia. The next section provides a few examples of these foods and their benefits.

Dry Fruits And Nuts That Are Iron-rich

Iron-rich dry fruits and nuts provide a convenient and nutritious way to boost your iron intake and support overall health. Let's explore some iron-rich dried fruits and nuts that are not only tasty to eat but will also help to combat anemia.

  Source Amount (mg) of iron per 100g Benefits
Nuts Cashewnut 5.95 Packed with iron, cashews are a good addition for people with anemia. They’re also rich in protein, fiber, and monounsaturated fats that promote heart health.
Almonds 4.59 Almonds are loaded with iron and can also help you lose weight and promote good heart health.
  Walnuts 3.21 Walnuts have a good amount of iron, and offer high levels of antioxidants and beneficial omega-3 fats. They’re also a brain-boosting food, enhancing cognitive function.
Dry fruits Apricots 2.50 These dry fruits with high iron content are abundant in bioactive compounds, and offer numerous health benefits including support for eye health.
Dry Dark brown Dates    4.79 Dates are tasty iron-rich dry fruits that can  boost iron intake while also offering antioxidant benefits.

Make use of the high iron content in dry fruits and nuts, especially if you're dealing with anemia.

Seeds High In Iron

Presented below are iron-rich seeds that are packed with other essential nutrients:

Seeds Iron Content (mg)  per 100g Benefits
Garden cress seeds 17.20 These seeds can significantly increase iron levels in the body. They’re also a good source of protein, omega-3 fatty acids and other essential nutrients.
Sunflower seeds 5.85 These seeds are an excellent source of iron, and also act as anti-inflammatory, antioxidant substances.
Black sesame seeds (gingelly seeds) 13.90 These sesame seeds can significantly increase iron levels. They  also help in cholesterol and blood lipid reduction, thus lowering the risk of cardiovascular disease.
White sesame seeds (gingelly seeds) 15.04

How to Add Dried Fruits And Seeds To Your Diet

Incorporating iron-rich dried fruits and seeds into your diet is a simple and delicious way to raise your iron intake. Here are some easy ways you can easily introduce iron-rich dried fruits, nuts and seeds into your diet:

In milkshakes:

Everyone, regardless of age, loves milkshakes! Try preparing a delightful dry fruit milkshake, a wholesome and energy-packed drink, perfect for providing essential nutrients to your diet.

In cereals:

Enhance the nutritional value of your breakfast by incorporating iron-rich dry fruits into your cereals. Try this strawberry oats muesli that combines oats, dry fruits, and strawberry curd. As a bonus, strawberries are rich in ascorbic acid that helps boost iron absorption.

In salads:

If you want to add some unique texture to your vegetable and fruit salads, consider adding iron-rich dried fruits like raisins and dried dates. This vegetable salad with nuts is easy to make and incredibly nutritious.

In sweets:

In order to create truly delectable sweets, you can incorporate mouth watering seeds and nuts. Try this delightful garden cress seed ladoo or nuts mixed seeds chikki that’s every bit delicious as it is nutritious.

As toppings:

As a delightful finishing touch, top your meals with a sprinkle of seeds that adds flavour and an extra boost of iron. Try this delicious lentil tomato soupthat includes black sesame seeds.

On its own! If you’re in a hurry and need a quick snack, iron-rich dry fruits, seeds and nuts are an excellent choice. Create a tasty trail mix for a crunchy and delicious snack that you can munch on.


If you're dealing with anemia or iron deficiency, it's important to include iron-rich dried fruits, nuts and seeds into your diet. These little powerhouses are a great option in such conditions as they offer a convenient and delicious way to boost iron intake. Consult with your preferred healthcare professional, determine the right amount of iron for your specific needs and add these tiny iron powerhouses in your diet for a healthy life.