White Melon Seeds (Egusi) and Anemia

Lindsay Delk, RDN

Did you know that egusi seeds are a good source of iron? Egusi seeds are packed with iron as well as other essential nutrients. You may be wondering what egusi seeds are and how they can be added to your daily diet to increase your iron intake and prevent or treat anemia. Read on to find out.

What Are Egusi Seeds?

The egusi plant looks like a watermelon on the outside, but the inside is white, dry, and bitter. So the plant is grown primarily for its nutritious seeds. Egusi seeds are usually sold in either whole or ground form. 

Egusi seeds are used extensively in West African cuisine. They have a nutty flavor and a creamy texture, and they are often used in African dishes, such as egusi soup. 

Egusi seeds are high in protein, polyunsaturated fats, and fiber. They are a good source of iron, vitamin A, and vitamin E, among others.

What Is Iron, and Why Do You Need It?

Iron is an important mineral that your body needs to function properly. It plays many different roles in your body: 

• Your body uses iron to make myoglobin, a protein that gives oxygen to your muscles.
• Iron also helps your body store and use energy.
• Your body needs iron to make certain hormones.
• Iron is a component of hemoglobin, a protein in red blood cells that carries oxygen from your lungs throughout your body. Without enough iron, your body can’t produce enough red blood cells, which can lead to anemia.

What Is Anemia?

Anemia is a common blood disorder that can be caused by several different things, including iron deficiency. Iron-deficiency anemia is the most common type of anemia, and it occurs when there isn’t enough iron in your body to produce red blood cells. This can be due to inadequate dietary intake of iron or excessive blood loss.

If you’re feeling tired and run down, it could be a sign of anemia. Iron is an important part of hemoglobin, which carries oxygen in the blood. When there’s not enough iron, hemoglobin can’t do its job properly, and oxygen levels in the blood drop. This can cause fatigue, weakness, shortness of breath, and other symptoms listed below. 

If you think you might have iron-deficiency anemia, talk to your doctor. They can order a blood test to check your iron levels and confirm the diagnosis. 

But don’t wait until you are showing the signs of anemia to make changes. Start eating more iron-rich foods now to prevent anemia.

>Signs & Symptoms of Iron-Deficiency Anemia

You may not have any symptoms with mild anemia, or you may experience the following: 

• feeling tired all the time
• weakness
• shortness of breath
• dizziness or lightheadedness
• headache
• fast or irregular heartbeat
• pale skin color
• cold hands and feet

How Much Iron Do You Need?

Prevention and treatment of iron-deficiency anemia typically includes increasing iron in your diet. But how much iron do you need? 

The recommended dietary allowance (RDA) for iron is 8 milligrams (mg) per day for adult men and for women over the age of 50. Adult women under the age of 50 who are not pregnant or nursing need 18 mg per day. 

This amount is necessary to ensure that the average person has enough iron to meet their daily needs. If you’re not sure how much iron you need, talk to your doctor or a registered dietitian.

There are several different ways to get the recommended amount of iron each day. Some good sources of dietary iron include red meat, poultry, fish, nuts, seeds, and fortified cereals. 

Iron for Vegetarians and Vegans

Iron is an important mineral for all humans, but it is especially important for vegetarians and vegans. A vegetarian or vegan diet is typically lower in iron than a meat eater’s diet, so it is important for vegetarians and vegans to focus on eating foods that are high in iron.

Vegetarians and vegans may need to eat almost twice as much iron each day as meat eaters. Talk to your doctor if you are unsure how much iron you need.

Good sources of iron for vegans include legumes, dark leafy green vegetables, nuts, and seeds. Egusi seeds are an easy and delicious way to get plant-based iron in your diet.

How Can Egusi Seeds Help Iron-Deficiency Anemia?

Iron-rich foods, such as egusi seeds, can help with iron-deficiency anemia by providing your body with the iron it needs to make red blood cells. Eating iron-rich foods can help improve your energy levels and help you feel like yourself again. 

With treatment, most people with iron-deficiency anemia start to feel better within a few weeks. However, it may take longer for your blood levels to return to normal.

The Best Ways to Include Egusi Seeds in Your Diet

There are many ways to enjoy egusi seeds. Here are a few ways to help you get the most out of these nutrient-rich seeds:

• Simply enjoy a handful right out of the container as a quick snack.
• Add them to your morning oatmeal or yogurt. 
• Sprinkle them on top of your salads and soups. 
• Roast them with olive oil, salt, and pepper for a tasty snack.
• Make egusi seed butter: Simply blend the seeds in a food processor until they form a paste. You can then use the butter as a dip or spread.

Tips To Get the Most Iron from Egusi Seeds

• Eat egusi seeds with a high-vitamin C food or drink. 

Vitamin C helps your body absorb iron from food. So, eating vitamin C-rich foods alongside iron-rich ones can help improve absorption. 

Foods and drinks high in vitamin C include broccoli, strawberries, oranges, orange juice, tomatoes, and many other fruits and vegetables.

• Avoid drinking tea or coffee at the same time as egusi seeds.

Both coffee and tea can lower iron absorption. Coffee contains tannins, which bind to plant-based iron and inhibit its absorption. Tea also contains tannins as well as polyphenols, which can also decrease iron absorption. 

It’s best to drink coffee or tea between meals instead of with meals to minimize their effects on iron absorption.

If you are looking for a delicious way to get your daily dose of iron, look no further than egusi seeds! Try eating them as a snack or using them in your cooking. They will add a delicious nutty flavor to your dishes! 

Do you have any experience cooking with egusi seeds? Share your thoughts in the comments below!