Pumpkin seeds
You often see pumpkin seeds or pepitas when during Halloween. Pumpkin seeds may be small, but they are packed with iron. According to the USDA, a single one-ounce serving of raw pumpkin seeds (without shell) contains 2.7 mg of iron. Further, one cup of pumpkin seeds has 9.52 mg of iron. It supplies a significant portion of the iron needs of premenopausal women. Likewise, the serving provides about eight mg for postmenopausal women and adult males.
You can add pumpkin seeds to muffins and bread or homemade trail mix. In addition, the seeds provide an excellent, crunchy topping for salads, breakfast cereals, or yogurt.
Pumpkin seeds are associated with Mexican cuisine. Mexicans usually roast the seeds and eat them as a snack. You can get seven grams of protein from a one-ounce pack of pumpkin seeds.
Along with iron and protein, pumpkin seeds are rich in healthy fats, antioxidants (beta carotene and selenium), magnesium, and polyunsaturated fats that help enhance bone and heart health.
