Avery Collins
Iron is an essential nutrient that our bodies need for growth and development. It is a mineral that can be found in a variety of plant and animal foods, but most people do not consume enough iron in their diets. Breakfast cereals are often a primary source of iron, but the type of cereal is important. Fortified cereals are a good source of iron, with some containing 100% of the daily value of iron. However, there is a wide variation in the iron content of different breakfast cereals, and the use of FCD values instead of brand-specific values can lead to an over or underestimation of an individual's iron intake.
| Characteristics | Values |
|---|---|
| Iron content in breakfast cereals | There is a wide variation in the iron content of breakfast cereals available in the United Kingdom. |
| Fortified breakfast cereals | Fortified breakfast cereals are an important source of iron in the UK diet. |
| Iron requirements | The National Institutes of Health (NIH) recommends 8 milligrams (mg) per day for men and 18 mg per day for most adult women. Pregnant women require 27 mg, while women over 50 or nursing need 8-9 mg. |
| Examples of iron-rich cereals | Grape Nuts, Cheerios, GoFree corn flakes, Shreddies, Nesquik Chocolate, Total Raisin Bran |
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What You'll Learn
Fortified cereals and their impact on iron intake
Breakfast cereals are often fortified with iron, and this has been the case since 1941. Fortified cereals are an important source of iron in the UK diet and have contributed to increased dietary iron intake and reductions in iron deficiency anaemia in the US.
A study found that there is a wide variation in the iron content of breakfast cereals available in the UK. The use of food composition data (FCD) values instead of brand-specific values can under- or overestimate an individual's iron intake by as much as 28% or 22%, respectively. This highlights the importance of accurate food composition data and brand-specific information for dietitians when providing advice on iron intake.
Fortified cereals may be particularly beneficial for specific groups, such as young children, vegetarians, and pregnant or breastfeeding women, due to their increased nutrient needs. For example, fortifying cereal grains with folic acid has helped reduce the incidence of neural tube defects, a common birth defect. Additionally, all women of childbearing age are advised to consume 400 mcg of folic acid daily from fortified foods and/or supplements.
However, it is important to note that many fortified cereals are high in added sugar and refined carbs. The average consumption of fortified cereals is often more than the recommended serving size, which can lead to excessive sugar intake. Therefore, while fortified cereals can be a good source of iron, it is crucial to monitor portion sizes and overall sugar intake to maintain a healthy diet.
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Inter-brand differences in iron content
Breakfast cereals are often a primary source of iron, but not all cereals are created equal when it comes to their iron content. The amount of iron present in breakfast cereals varies widely across brands and types. This variation in iron content can have a significant impact on an individual's iron intake, with potential underestimates or overestimates of up to 28% and 22%, respectively, when using standard food composition data (FCD) values instead of brand-specific values.
Nestlé, for example, offers a range of fortified cereals that can help increase iron intake. Their GoFree corn flakes contain nearly 5 mg of iron per 30-gram serving, while their Shreddies and Cheerios contain 3 mg of iron per serving. Grape Nuts, available in the United States, is another cereal that provides 90% of the Recommended Daily Intake (RDI) of iron in a single serving.
It is worth noting that sugar-laden cereals are typically not the best choice for obtaining iron. Instead, it is recommended to look for fortified cereals that provide 100% of the daily value of iron. Fortified hot cereals are also a good option and can contain up to 11 mg of iron per instant packet, depending on the brand.
The importance of iron in the diet cannot be overstated. Iron is a crucial mineral that helps create haemoglobin, the protein responsible for carrying oxygen in red blood cells. A lack of iron can lead to anemia, leaving individuals feeling tired and dizzy. Dietitians and healthcare professionals must be aware of the varying iron content in different cereal brands to provide accurate advice and ensure their patients' dietary iron intake is adequately met.
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Methods for testing iron content in cereals
Iron is added to many cereals as a mineral supplement in the form of iron powder. The iron powder is a finely divided powder of food-grade material that is believed to react with stomach acid before passing to the small intestine. The most common form of iron found in cereal is metallic iron, which is composed of extremely small filings.
One simple method to test for iron content in cereals at home is to use a magnet. Place a few flakes of cereal on a table and observe if they stick to the magnet or are moved by it. Friction can be reduced by floating four to six flakes on a beaker of water and then repeating the test. For a more sensitive test, crush the cereal into a fine powder using a pestle and mortar. Spread the resulting powder on a piece of paper and place a magnet under the paper, moving the paper over the magnet to observe any movement of the powder. With careful manoeuvring, fine grey specks of iron can be separated from the rest of the powder.
A more complex method to determine the amount of iron in cereal involves converting the metallic iron found in the cereal to ferrous iron, Fe2+, which is the form required for the test. This involves mixing a sample of cereal with 1 M hydrochloric acid and heating the mixture to about 37ºC, which is body temperature. The Fe2+ form of iron is then reacted with 1,10-phenanthroline, resulting in a coloured solution.
Another test involves reacting the iron powder with dilute hydrochloric acid to form iron(II) chloride and hydrogen. The presence of iron(II) ions can then be confirmed by adding a few drops of potassium hexacyanoferrate(III) solution, resulting in the intense colour of Prussian Blue.
For packaged cereals, the iron content can also be determined by checking the nutrition facts table on the label, which will list the amount of iron in milligrams (mg) per serving.
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The importance of iron in the human body
Iron is a mineral that is essential to human life. It is not made in the body and must be absorbed from food. About 70% of the iron in the human body is found in haemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. Iron is also important for healthy muscles, bone marrow, and organ function, and the body needs it to make some hormones. Six per cent of iron can be found in other essential proteins, and another 25% is stored in the body in a blood protein called ferritin, which releases iron as and when needed.
There are two types of iron in foods: heme iron and non-heme iron. Heme iron, found in red meat, poultry, and pork, is most easily absorbed by the body. Non-heme iron, found in greens, fortified breakfast cereals, breads and pasta, tofu, beans, dried fruits, and eggs, is not as easily absorbed but is still a good source of iron, especially for those who don't eat meat. Combining foods that contain each type of iron can aid the body's absorption of iron, as can eating foods rich in vitamin C, such as tomatoes, citrus fruits, and bell peppers.
Iron deficiency can cause serious health problems. The average adult male has about 1,000 mg of stored iron, enough for around three years, while adult women have about 300 mg, enough for about six months. However, too much iron can also damage the body, causing symptoms such as constipation, nausea, vomiting, abdominal pain, and diarrhoea. Extremely high levels of iron can lead to organ damage, coma, and death.
Due to the importance of iron in the human body, dietitians need to be aware of the varying iron content of breakfast cereals and other foods and provide advice accordingly.
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Recommended daily iron intake
The recommended daily iron intake varies depending on a variety of factors, including age, sex, dietary restrictions, and health conditions. While the recommended daily allowance (RDA) for iron is important to consider, it is essential to understand that individual needs may differ.
In the United Kingdom, the RDA for iron in menstruating and non-menstruating women is 14.8 mg and 8.7 mg, respectively. In the United States, the general recommendations are 18 mg for menstruating women and 8 mg for non-menstruating women. However, it is important to note that a significant percentage of women in the UK fail to attain these levels from their diet and require supplementation.
For pregnant women, infants, endurance athletes, and teenage girls, the risk of iron deficiency is particularly high. In such cases, consulting a healthcare provider is essential to ensure adequate iron intake.
People who adhere to a vegan or vegetarian diet also require more iron than those who consume animal protein. This is because nonheme iron, found in plant sources, is not as readily absorbed by the body as heme iron from animal sources. As a result, a vegan woman between the ages of 19 and 50 may require up to 32 mg of iron daily, compared to 18 mg for her meat-eating counterpart.
While iron is crucial for maintaining health, excessive iron intake can lead to intestinal distress and constipation in adults. The Tolerable Upper Intake Level (UL) for iron is 40–45 mg per day, depending on individual factors. However, iron overload is typically not a concern when iron is obtained solely from dietary sources.
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Frequently asked questions
Some breakfast cereals that are high in iron include Nestlé's GoFree corn flakes, which contain nearly 5 mg of iron per 30-gram serving, Nestlé's Shreddies or Cheerios, which contain 3 mg of iron per serving, and Grape Nuts, which contain 90% of the recommended daily intake of iron in a single serving.
The recommended daily intake of iron varies depending on age and gender. The National Institutes of Health (NIH) recommends 8 milligrams (mg) per day for men and 18 mg per day for most adult women. Women who are pregnant should get 27 mg, while women who are over 50 or nursing should get 8 to 9 mg.
Iron is an essential mineral that the human body needs for growth and development. It is important because the body uses it to create haemoglobin, a protein that is an essential component of red blood cells and transports oxygen around the body. Iron is also used to make myoglobin, which carries oxygen into your muscles, and is a part of several hormones.
