Cereals can be part of a healthy diet, particularly varieties that are low in added sugar and contain at least 3 g of fiber per serving, MayoClinic.com explains. Cereal grains naturally contain a spectrum of nutrients, and many brands are fortified with additional vitamins and minerals such as iron.
Description
Iron is an essential mineral that helps regulate cell growth, deliver oxygen to cells and perform other vital processes in your body. Two forms of iron exist: heme and nonheme. Cereals and other plant foods contain nonheme iron, whereas animal meat contains heme iron. While heme iron comes from hemoglobin in red blood cells, nonheme iron has a different chemical structure and is the type used to enrich certain foods, according to the National Institutes of Health. The nonheme iron in cereals comes mostly from a fortification process, although some whole grains also contain naturally occurring iron.
Benefits
Nonheme iron in cereal can help satisfy your body's requirement for this mineral. By consuming adequate amounts of iron each day, you can avoid iron deficiency symptoms such as fatigue, loss of appetite, weakness, lowered immunity and low endurance, Harvard University Health Services explains. In addition, the nonheme iron in cereal helps protect your body from infections and assists in the conversion of beta carotene to vitamin A, potentially protecting you from vitamin A deficiency.
Drawbacks
The nonheme iron in cereal is generally harder to absorb than the heme iron found in animal foods. According to the National Institutes of Health, your body only uses 2 to 20 percent of the nonheme iron in cereals, and a variety of factors can hinder its absorption rate -- including the presence of phytates, mineral-binding substances found in cereal grains. By contrast, your body absorbs heme iron readily and efficiently, regardless of other dietary factors. As a result, the nonheme iron in cereal may not be enough to prevent iron deficiency in some individuals.
Considerations
By making several adjustments to your diet, you can boost your body's ability to digest nonheme iron from cereal. Harvard University Health Services recommends pairing citrus fruits, strawberries or cantaloupe with nonheme-containing foods like cereals because vitamin C enhances the absorption rate of iron. Adding a serving of fruit to a bowl of cereal may help you better utilize its iron content. In addition, coffee and tea contain substances that hinder iron absorption, so avoid drinking these beverages while eating cereal.
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