Iron aids hemoglobin in carrying oxygen throughout the body, according to the University Health Center at the University of Georgia. Men need about 8 mg per day, women need 18 mg per day and pregnant women need the highest amount of iron, about 27 mg. Adding iron to your breakfast helps you reach your daily iron needs as soon as you wake.
Spinach Omelet
Spinach is an iron-rich vegetable that you can integrate into your breakfast. An omelet featuring spinach offers both protein and iron for a nutritious breakfast. Add other vegetables to your omelet to round out the flavors and offer other more nutrients. A tomato garnish offers some additional iron to your omelet.
Nuts & Seeds
Nuts and seeds contain iron and work well as a garnish or flavor-enhancer for various breakfast dishes. Cashews offer 2.1 mg of iron per 1/4 cup, while almonds have 1.5 mg for the same amount, according to the Vegetarian Resource Group. A quarter cup of sunflower seeds contain 1.2 mg. Two tbsps. of sesame seeds deliver 1 mg of iron. Chopped nuts or seeds work well on top of oatmeal, yogurt, cereal or pancakes. Mixing them in with pancake or waffle batter before cooking is another serving option.
Iron-Fortified Cereal & Grains
Cold cereal is often fortified with iron for a quick breakfast to boost your iron levels. Read the label of your favorite cereal brands to determine if they contain extra iron.
If you prefer a hot bowl of cereal, several grains offer high iron content. Most grains use a similar preparation method as oatmeal and can be flavored the same way, using your favorite sweetener, cinnamon, nuts, raisins and other food. A cup of quinoa has 6.3 mg of iron, bulgur contains 1.7 and millet offers 1.1 mg. The University of Georgia lists Cream of Wheat at 6 mg. per half cup.
Breakfast Potatoes
A medium potato with the skin on contains 2.35 mg of iron, according to the University of Georgia. For a breakfast side dish, chop up a potato with the skins still on. Saute the potatoes with a small amount of oil, salt, pepper, garlic powder and other seasonings based on your taste preferences. The potatoes are done when they are soft inside with a light crisp on the outside. Add cheese, bacon, green onions, sour cream or other garnishes to finish off the potatoes.
Dried Fruit
Dried peaches, dried apricots, prunes and raisins offer a source of iron that works with breakfast. These dried fruits work well in granola, oatmeal and other cereal options. You can also add dried fruits to pancake batter for additional nutrients and texture.
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