If you love your nuts and are wondering if you can rake in some vital nutrients as well, you thought right! Typically, while foods like meat, seafood, and leafy greens rank high on the iron quotient, nuts can also contribute to meeting your daily quota of this mineral. Here’s a look at how much iron your favorite munchies chalk up.
# Cashew NutsCashew nuts are at the top of the nutty charts when it comes to iron content – an ounce meets 10.5% DV with 1.89 mg of iron. These mild, crumbly treats make a great snack. Chow down a handful just like that or toast them to bring out that moreish flavor. Cashews also work a treat in salads, stir-fries, and curries.
# Pine NutsWith their buttery sweet flavor, pine nuts can make a besotted fan out of any nut lover. Technically seeds, they work well in salads or your breakfast granola. Toast them to up the crunch factor and boost their flavor. They’ll give you a decent hit of iron too, with an ounce accounting for 1.57 mg of the mineral and meeting 8.7% of your DV. Blitz them up into a creamy pesto, add a handful to a fragrant pilaf, or just sprinkle some on your cookie batter. These tiny little fellows won’t disappoint!
# HazelnutsAlso known as filberts or cobnuts, hazelnuts make a great snack whether you have them raw or roasted. Of course, roasting makes them slightly more mellow and sweeter. You can get in 1 mg of iron with an ounce of these nutritious nuts – that’s 5.5% of your DV. Chop some up for your morning muesli or add to crumbles and cakes. Or how about a heavenly hazelnut sauce with garlic and parsley to go with your pasta or chicken dish? Hazelnut flour can even be used for baking when you want that extra oomph
# PeanutsPeanuts aren’t actually nuts but legumes. But they’re nutritionally quite similar to nuts and they’re just as good for your heart as other nuts so they’ve sort of earned their spot here. An ounce of peanuts can deliver 7.2% of your DV with 1.3 mg of the mineral. Roast them for a crunchy, filling snack or add a generous handful to salads or stir-fries for texture.
# PistachiosThe exotic pistachios are nut royalty and can happily take the spotlight in finger foods, warm salads, or exotic pilafs. An ounce of these rich nuts will account for 6.1% of your DV with 1.11 mg of iron. A handful of roasted pistachios can sort out your mid-morning hunger pangs. Or sprinkle them on a bowl of ice cream for some tantalizing crunch. Baked goodies get along superbly well with pistachios too, so roll out some biscotti, pound cakes, or tarts with this crowd pleaser.
# AlmondsAdding a few slivers of sweet, fragrant almonds can take any recipe up a notch or two. They work well in chicken and fish dishes, so how about some creamy almond chicken or almond-crusted baked fish with a touch of smoked paprika? Almonds also make a great addition to stews, soups, and curries. That’s not all – versatile almonds work a treat as milk, butter, and even almond meal for baking. And, of course, these delicious nuts also deliver a shot of iron. An ounce of almonds can give you 1.05 mg of iron. That’s 5.8% of your DV for this critical mineral right there.
# WalnutsWalnuts have a slightly bitter flavor and taste great whether you have them raw or roasted. Pies, cakes, biscuits all do well with a touch of crumbly walnut flavor. An ounce of walnuts will give you 0.82 mg of iron, helping you meet 4.5% of your DV.