Iron is very important for our system, as you all know, but how many of you know what is it for? Iron is a part of hemoglobin, which is a protein structure in our blood that is responsible for transferring the oxygen from lung to the organs. It is also inside myoglobin, a protein structure in muscles that uses aerobic metabolism and as internal part of enzyme structure. Lack of iron can lead to sideropenia, which is a deficiency in iron in blood, which can cause one type of anemia. Children, pre-menopausal women and people with poor diet are more likely to have this kind of disease. It can cause dizziness, fatigue, pallor, hair loss, weakness etc.
How Much Iron Is Needed Per Day?
Men and post-menopausal women need about 8 mg per day. Women under 50 and pre-menopausal women need more, about 18 mg per day, as they lose some in menstrual bleeding. The most important, women who are pregnant need the most, for development of their baby, it is necessary that they ingest 27 mg.
The crucial iron body intake is for children who are still in the phase of development.
- Infants usually get enough iron from their mothers through milk during 4-6 months. Babies that are not breastfed and are fed by formulas, it is important that it has iron in standard quantities.
- Babies from 6 months to a year need 11 mg per day. They can have some iron fulfilled cereal including breast milk.
- Toddlers need 7 mg a day, and children from 4 to 8 years 10 mg, and above till 13 years 8 mg each day.
- Boys in adolescence should take about 10 mg per day, and girls since this is the period of their menstrual cycle start, should take about 15 mg per day to replace the loss of iron through hemorrhage.
- Athletes need more iron because they have a loss of the erythrocyte in damage activity and loss through sweat and urine. This mechanical haemolysis happens the most with long distance runners.
What Is The Quantity Of Iron in Iron Fulfilled Cereal?
Meaning of the word “fulfilled” means that food doesn’t contain that amount of vitamins and minerals in original form, but is added afterwards. One cup of regular oat meal usually has about 2 mg of iron in it. Fulfilled one has 14 mg in one cup, which is around 80% of the recommended quantity for day intake. There are oat meals that contain iron to 18 mg per cup.
Does every cereal have iron in that amount?
No. You can check the label to see which amount of iron is in it. It may be written on the front of the packaging, but it is best to look at the ingredients list in the back.
List Of Cereals That Have Iron In Addition
Cereals are easy to prepare and fun to eat. There are three type of cereals:
- Instant/Hot Cereals
In this type of cereals there are usually brown rice cereals and instant oat meals which can have from 10 to 13 mg iron per portion.
- Cold Cereals
This kind of cereal you don’t need to cook, you can eat it right out of the package. They are some cornflakes, multigrain cheerios, etc. It can contain up to 18 mg per portion, which is enough for recommended daily intake.
- Whole Grain Cereal
This kind of cereal can be some kinds of oat meals, quinoa and pearled barley. The cold way of intake has more iron in it, as suppose to hot portions. Hot ones can have from 5 to 8 mg in one meal, and the cold ones up to 21 mg.
|Millet||8 mg. for a 100 g serving|
|Sorghum||4.2 mg. for 100 g serving|
|Wheat||1.2 mg. for 2 tablespoons|
|Oat||6.3 mg. for every one packet|
|Cornflakes||47% of the daily requirement for 1 cup|
|Barley||2.1 mg. for 1 cup|
|Quinoa||4.57 mg. for 1 cup uncooked|
|Bran Flakes||11 mg. for 1 cup|
|Iron-Rich Breakfast Cereals||Iron Content|
|Ralston Enriched Bran Flakes Cereals||67|
|Kellogg’s Complete Oat Bran Flakes||63|
|Multi-Grain Cheerios General Mills Cereals||62|
|Kellogg’s Complete Wheat Flakes||62|
|Kellogg’s Product 19||60|
|Whole Grain Total General Mills Cereals||60|
|Dry Pln Malt-O-Meal Cereals||55|
What Are The Products That Also Have Iron In It?
A lot of corn products have a lot iron in it. They have about 7 mg per portion. There are many of them, cornflakes, tortillas, grits, etc. They are healthy and tasty.
Whole grain bread
When the grains are milled, most of the ingredients and nutrition is lost. But in the whole grain, there are plenty. So, such bread can contain to 0.9 mg per slice.
Pasta is sometimes enriched with iron when made out of refined flower. It can be enhanced in iron and is good to include in the iron rich diet. It can have to 11 mg of iron in one cup of pasta. That means it is from 11 to 25% of daily intake, depending on needs.
Rice can loose a lot of nutrition when it’s being processed. But, in long grain rice, there is 2 mg per portion, so you can enrich your iron intake with serving rice as your side dish.
Dependence Of Iron Absorption Of Vitamin C
You can further enhance your iron intake by eating food that is rich with vitamin C. Vitamin C helps form conditions which are perfect for iron absorption. The food which has a lot of vitamin C are mostly some fruits such as:
There are also food which has a lot of iron in it, and if you take enough vitamin C with it, you can use iron from that food to absorb. Just create great conditions. Think wisely. This food can be:
- Red meat
- Dried fruits
- Bread, pasta, cereals which are iron fulfilled.
There is also recommended amount of vitamin C intake, which depends on the age and development. For children it can be from 15 to 65, it rises with age. For grown up men about 90 mg per day, and for women 75 mg. Women who are pregnant can intake about 80 mg, and those who are breastfeeding up to 120 mg.
Our bodies are harder to absorb nonheme iron, but most dietary iron is nonheme iron. Heme iron is mostly in meat and animal food. Heme iron can be in chicken liver, oysters, beef, sardines in oil, turkey, salmon, tuna. Nonhem is derived from hemoglobin. Nonheme is plant iron.