Iron, an essential nutrient, makes up an important part of many proteins and enzymes in the body, including hemoglobin, a protein in red blood cells that delivers oxygen to the body's cells and tissues, and myoglobin, a protein that delivers oxygen to muscles. Spinach and fortified breakfast cereals both contain nonheme iron, the most common form of dietary iron.
Types of Iron
Animal-based iron sources provide heme iron, or iron that originally contained hemoglobin. The human body absorbs heme iron more easily than nonheme iron. Good sources of heme iron include liver, clams, oysters, beef, turkey and fish. Plant-based iron sources contain nonheme iron, a type of iron with a different chemical structure than heme iron. Foods with added iron, such as fortified breakfast cereals and breads, contain nonheme iron. Nonheme iron occurs naturally in many vegetables, including spinach, soybeans, lentils, kidney beans, black beans and navy beans.
Natural Iron vs. Added Iron
You should be able to meet your daily nutritional needs by consuming naturally nutrient-rich foods, rather than relying on dietary supplements or fortified foods, according to the National Institutes of Health Office of Dietary Supplements. Vegetables such as spinach contain many nutrients and beneficial compounds that supplements and fortified foods may not provide. While fortified cereals can help you fulfill your daily iron needs, they should not replace natural iron sources such as spinach and other vegetables, suggests the NIH.
Iron Per Serving
A ¾-cup serving of 100 percent iron-fortified cereal provides 18 mg of iron, and a ¾-cup serving of 25 percent iron-fortified cereal provides 4.5 mg of iron, according to the National Institutes of Health Office of Dietary Supplements. A ½-cup serving of boiled spinach provides 3.2 mg of iron and a 1/2 --cup serving of canned spinach provides 2.5 mg.
Daily Iron Needs
Iron needs vary according to age and gender. Teenage girls and women need more iron than teenage boys, men and postmenopausal women. Girls ages 14 to 18 need 15 mg of iron per day, and women ages 19 to 50 need 18 mg per day. Boys ages 14 to 18 need 11 mg of iron per day, men ages 19 and over need 8 mg per day and women age 51 and over need 8 mg per day. Insufficient iron intake can cause iron deficiency anemia, leading to fatigue, weakness, lightheadedness and decreased immunity.
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