Iron is one of those nutrients that our body needs so much, but many people do not even think about it until they start feeling tired or dizzy or just weak for no reason.
Iron helps to produce hemoglobin, which carries oxygen in the blood, so if your iron is low, you will start to feel drained easily.
That is why it is very important to eat foods and snacks that are rich in iron, especially for women, children, and people who are vegetarians or who do not eat much meat.
But the truth is that most people think iron only comes from meat like beef or liver. They forget that many snacks, which are even sold in our local markets, can help to increase iron levels in the body.
You do not have to spend much or go far before you get them. In our website donzod.com we will look at some of those iron rich snacks you can find around easily, some might even surprise you that they very pretty much rich in iron.
- Groundnuts (Peanuts)
Groundnuts are everywhere, and almost everyone loves to chew them while talking or walking. But what many do not know is that groundnuts are a very good source of iron.
Apart from being rich in protein, groundnuts also contain healthy fats and minerals like magnesium and iron that help the body function well.
You can eat them roasted, boiled, or even as peanut butter. The boiled ones sold in small nylon bags along the roadside are very common and cheap.
Roasted groundnuts with banana or garri is another local favorite, and that combination gives both energy and nutrients. Though it is a simple snack, it can help you fight tiredness caused by low iron.
- African Locust Beans (Iru or Dawadawa)
Many people do not consider iru as a snack, but some actually enjoy chewing the dry fermented ones.
Even if you do not eat it as a snack, it is used in many local dishes, and you can chew a few seeds while cooking. Locust beans are very rich in iron, and they also help in digestion.
They have a strong smell, yes, but once you get used to it, you might start to like it.
In some parts of Nigeria, women eat it after childbirth to help rebuild their blood. So next time you see it in the market, do not just walk pass it, try to include it more in your meals.
- Dried Fruits (Like Dates and Raisins)
Dried fruits are sweet and easy to carry about. They are also full of iron and other nutrients. Dates, for example, are very common in local stores and even with street sellers, especially during fasting periods. They taste sweet and give quick energy, but they also help boost iron levels in the blood.
Raisins, though not as common as dates in some areas, can be found in big markets and supermarkets. You can eat them alone or add them to pap, custard, or even local snacks like akara or moimoi to give a sweet flavor.
The fact that they are natural and without preservatives ( that is if you buy from the right place) makes them even better.
- Roasted or Boiled Corn
Corn might not be the first thing that comes to your mind when thinking about iron, but it actually contains a fair amount of iron. When roasted or boiled, corn becomes a filling snack that can keep you satisfied for hours.
Many women who sell roasted corn by the roadside do not even know they are offering something nutritious.
Eating corn with coconut or pear makes it even better. Apart from iron, it gives fiber and vitamins that help the body in many ways.
Corn season is usually a happy time for many because it is not just delicious but also good for the blood.
- Tigernuts
This small round nut like tuber is one of the most underrated snacks in our local markets. Tigernuts are naturally sweet and crunchy, and they contain iron, fiber, and healthy oils. You can eat them raw, soak them in water to soften, or blend them to make tigernut milk.
Many people do not know how nutritious tigernut is. They help improve digestion, energy levels, and blood health.
The milk made from it is even used as a healthy drink by those who do not take dairy milk. If you are looking for something to chew that also boosts your iron, tigernut is a good choice.
- Fried Beans Cake (Akara)
Akara is one of the most loved snacks in Nigeria, eaten by both the rich and the poor. It is made from beans, which are naturally high in iron and protein.
When fried with palm oil instead of vegetable oil, the iron content increases because palm oil itself also contains some iron and vitamin A.
Eating akara with pap (akamu) or bread makes a complete meal for breakfast or dinner. It is not just delicious; it also helps keep your blood healthy.
The only issue is that some people add too much oil or salt when frying, but when done right, it is a perfect iron rich snack.
- Plantain Chips
Plantain chips are another very common snack that many people enjoy daily. Ripe or unripe, plantains contain iron and potassium. The unripe ones are even better for iron because they have less sugar and more nutrients.
Most street vendors fry them and pack them in transparent nylon bags, and you can easily find them almost everywhere.
Although it is fried, it still offers some nutritional value, especially when eaten in moderation. You can also bake plantain chips at home to make them healthier.
- Sesame Seeds (Beniseed balls)
Beniseed balls, also called alewa in some places, pack a punch of iron. Cooks mix sesame seeds with honey or sugar to make them.
These seeds are tiny but full of nutrients. Apart from iron, they contain calcium, magnesium, and healthy fats that are good for the body.
Eating beniseed balls helps improve blood health and gives quick energy. Children especially love them for their sweet taste, and vendors wrap them in small nylon or paper before selling them in most local markets.
- Dried Fish and Meat (Kilishi)
This one is for those who prefer something spicy and meaty. Kilishi, which is a dried spicy meat, is very rich in iron because it comes from beef. It is a traditional Nigerian snack most popular in Abuja that can be stored for weeks without spoiling.
Even small pieces of kilishi can give your body good amounts of iron and protein. The spicy flavor makes it more enjoyable, and it is perfect for those who do not like eating plain meat.
It costs more than some snacks, but it is worth enjoying once in a while you earn money with your body, so you should feed it well.
- Pumpkin Seeds
Most people throw away pumpkin seeds after removing the leaves to cook vegetable soup, but those seeds are full of iron. You can roast them and eat them as a snack, or grind them and add to soups.
They have a nutty flavor and are very filling. Apart from iron, they contain zinc, magnesium, and protein.
Eating them regularly can help with tiredness and even boost immunity. So next time you cook pumpkin leaves, do not throw away the seeds, rather you keep and use them later.
Conclusion on Iron rich snacks
Iron is one of those nutrients that we easily overlook, but it plays a big role in how healthy and active we feel daily. Instead of always buying expensive supplements, you can simply include these local iron rich snacks in your diet.
They are good because, they are natural, affordable, and available everywhere in the local market.
Whether it is groundnuts, dried fruits, akara, can help you get stronger and feel more energized. So next time you are hungry between meals, grab one of these healthy snacks instead of sugary biscuits or carbonated drinks.
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