Iron is present in every cell in the body, though 65 to 75 percent of iron is found in the blood in the form of hemoglobin and myoglobin. Hemoglobin is responsible for carrying oxygen in the blood to the tissues throughout the body, while myoglobin carries and stores oxygen for the muscles. Iron is also important for the production of new cells, hormones, amino acids and neurotransmitters. The recommended daily intake (RDI) of iron for men is 8mg per day, while women ages 19 to 50 should get 18 mg a day and pregnant women even more, 27mg per day. You can start off your day with a dose of iron at breakfast
Cereals
Cereals, particularly whole grain cereals like Cheerios (4.5 to 9.5 mg of iron per ½ cup), and iron-fortified cereals like Total (17.8mg/cup), are a great way to kick off the day in regards to getting the recommended daily allowance for iron. Bran flakes like raisin bran ((11g/cup) also have a high amount of iron, helping to ensure proper intake at the start of the day.
Oatmeal
Adding to the many benefits of oatmeal is the fact that 1 packet contains 6.3 mg of iron. This is significant, because the majority of iron in the diet (for non-vegetarians) comes from the consumption of meats. To get most of the recommended amount (if you are a man, or woman over 50) of iron first thing in the morning in a highly nutritious meal is exceptional.
Eggs
Eggs, a staple in many breakfasts around the world, contain 1mg of protein per egg. The manner in which the egg is cooked does not matter, as it is the consumption of the egg in general that is important in terms of ingesting iron.
Fruits
There are a few fruits that will provide you with iron at the breakfast table. Dried peaches (1.6mg per 1/4-cup serving) and dried apricots (1.5mg of iron in a 1/4-cup serving) are the best choices. Raisins and dried prunes offer 1mg of iron in a 1/4-cup serving.
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