7. Sesame seeds
Iron level: A quarter cup of sesame seeds yields 5.24mg of iron. This translates into 29% of the Daily Value.
Other benefits: Sesame seeds offer an impressive nutritional profile including everything from calcium, magnesium, phosphorous and lots of dietary fiber among others. This varied assortment of nutrients delivers benefits like improved vascular and respiratory health, osteoporosis prevention and lowered cholesterol levels.
Things to know: Historically, sesame seeds enjoy a place in Assyrian legend where gods met to create the world drinking wine made from these seeds. The seeds are also mentioned in Hindu legends where they are symbolic of immortality. It is from India that these seeds were introduced to the Middle East and then to the rest of the world.