8. Pumpkin Seeds: 3.3mg Iron (18% DV)
Pumpkin seeds are one of the healthier seeds you can eat, not only because they contain so much iron, but because they contain omega-3s, which can help with an assortment of conditions.
They also contain tryptophan, which will help relax the body and help you sleep, as well as being a good source of protein which will help you if you’re trying to increase your protein intake.
In addition to iron they’re also a good source of magnesium and zinc, and this combination will help with the heart and the prostate, as well as providing you with the benefits of iron as discussed at the top of this page.
Tips for eating more: Pumpkin seeds make a great year round snack, and it’s easy to grab a handful and munch on them between meals. They can also be used as a salad topper, or as a garnish for a soup or a main dish.