With growing interest in strengthening immunity and increasing energy levels through natural methods, spices stand out as a simple yet effective option that can easily be added to a daily diet. Beyond their distinctive flavors, certain spices contain active compounds that may help stimulate the body and increase iron levels, thereby supporting the immune system.
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A report by Verywell Health highlighted six iron-rich spices that may help enhance energy and support immune health:
1. Cumin
Cumin is considered one of the richest sources of iron among spices. It contains 3.2 mg of iron per tablespoon, which equals 18% of the recommended daily value.
2. Turmeric
Known for its bright yellow color, turmeric contains curcumin, a compound with antioxidant and anti-inflammatory properties.
It provides 5.17 mg of iron per tablespoon (29% of the daily requirement).
Experts recommend consuming turmeric alongside vitamin C–rich foods (such as bell peppers or citrus fruits), as this may improve iron absorption.
3. Ginger
Ginger adds a mild spicy flavor and is widely known for helping relieve nausea.
It contains 1.03 mg of iron per tablespoon (6% of the daily requirement).
4. Fenugreek Seeds
Fenugreek seeds have a slightly bitter taste and are commonly used in Indian and Middle Eastern cuisine. This iron-rich spice has been studied for its potential to support healthy blood sugar levels and ease menstrual discomfort.
It provides 3.72 mg of iron per tablespoon (21% of the daily requirement).
5. Cinnamon
Cinnamon is not limited to desserts; it also complements savory dishes. Research suggests it may help support healthy blood sugar and cholesterol balance.
It contains 1.3 mg of iron per two tablespoons (7% of the daily requirement).
6. Anise
Anise is used in both sweet and savory recipes. It contains 2.48 mg of iron per tablespoon, which equals 14% of the recommended daily value.
