Cereals High in Iron – Boost Your Iron Level
Are you suffering from iron deficiency? Have you been experiencing symptoms like fatigue and weakness?
We get it! Millions of people are affected with the same problem. One way to approach this is to introduce cereals high in iron into your daily diet.
In this article, we will explain why iron is important, what its role in your organism is and how to choose the right cereals for your breakfast that will help you boost the iron levels.
1. What Is Iron
Iron is a mineral and an essential nutrient. It must be taken into the body with food because the body cannot produce it on its own.
Iron participates in many key processes in our organism:
- Participates in production of hemoglobin, a protein responsible for the transfer of oxygen throughout the body, and is found in red blood cells.
- It is needed for a healthy immune system.
- Essential in many physiological functions such as breathing and energy production.
- It is necessary for growth
2. Iron In Food
Iron in food comes in two different forms, heme and nonheme.
Heme iron is easily absorbed and it takes up to 30 % of absorbed iron incorporated in hemoglobin. It is mostly found in meat, poultry and fish.
Nonheme iron is found in plant based food, meat, fish and iron-fortified foods. Absorption of nonheme iron is enhanced by vitamin C and some organic acids (citric, malic, acetic acid).
3. How Much Iron Do I Need
The amount of iron we need daily is defined by physiological losses and needs imposed by growth. Below is the Recommended Daily Allowance (1):
- 0-6 months: 0.27 mg
- 7-12 months: 11 mg
- 1-3 years: 7 mg
- 4-8 years: 10 mg
- 9-13 years: 8 mg
- Female 14-18 years: 15mg
- Male 14-18 years: 11 mg
- Female 19-50 years: 18 mg
- Male 19-50 years: 8 mg
- >50 years: 8 mg
Iron deficiency may be caused by insufficient intake, internal bleeding, ulcers, menstruation. Symptoms of iron deficiency include: anemia, digestive problems, fatigue, hair loss, dizziness.
The World Health Organization (WHO) estimates that an average of 810 million people suffer from iron deficiency anemia. High-risk groups for iron deficiency are:
- Babies fed by infant formula and premature babies
- Women with heavy menstruation
- Teenage girls
- Pregnant women
- Cancer patients
- Frequent blood donors
- People suffering from diseases of the gastrointestinal system
4. Choosing Iron Rich Cereals
- Cereals are a good source of iron and if you have a choice, choose whole grains. Oats will get you up to 2 mg of iron per serving, wheat 1,4 mg and barley up to 1,5 mg per serving.
- To elevate the level of iron in your cereal meal, add some nuts (almonds, walnuts, hazel), dry apricots, raisins, dry figs or berries. Adding fresh fruit to your cereals will add Vitamin C as well that will enhance the absorption of iron.
- You may choose iron-fortified cereals that contain 18% or more of your daily iron needs. Many of these cereals high in iron are also high in sugar and low in dietary fiber. Make sure to check the nutrition facts label where you will find the amount of iron, fiber, added sugar and other nutrients.
5. Final Thoughts
Using cereals high in iron as a part of your daily diet is an excellent way to boost your iron levels.
Choose whole grain cereals and remember, adding berries and dry fruit will increase the level of iron in your bowl, but also introduce valuable vitamin C, which will improve the absorption of iron.
Alternatively, you can opt for iron-fortified cereals but do keep in mind the content of the sugar in those products.