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Fullreport (all nutrients): 45048020, Cream of Wheat, Instant Hot Cereal, Original,UPC: 072400060687. (2018). Suchdev PS, Williams AM, Mei Z, Flores-Ayala R, Pasricha SR, Rogers LM, Namaste SM. Assessment of iron status in settings of inflammation: challenges and potential approaches. Am J Clin Nutr. 2017 Dec;106(Suppl 6):1626S-33S. [ PubMed abstract] Unfortunately, you won’t find much iron in milk. Try swapping to plant alternatives! Some (like soy milk and oat milk) are natural sources of iron, while others are fortified. 21 Either way, they’ll help you reach your RDA. In a large skillet, heat the olive oil. Add the green onion, onion, and zucchini. Cook for 5 minutes. The IOM notes that because the median intake of dietary iron by pregnant women is well below the EAR, pregnant women need iron supplementation [ 5]. The Dietary Guidelines for Americans advises that women who are pregnant take an iron supplement when recommended by an obstetrician or other health-care provider [ 19]. It adds that low intakes of iron are a public health concern for pregnant women. Iron deficiency anemia in infants and toddlers

Milman N. Iron in pregnancy: How do we secure an appropriate iron status in the mother and child? Ann Nutr Metab 2011;59:50-4. [ PubMed abstract]

Iron and blood levels

Plant foods containing non-haem iron can give you iron too. If you follow a plant-based diet, you will need to eat about 80% more iron to meet your dietary requirements. Lipsic E, van der Meer P. Erythropoietin, iron, or both in heart failure: FAIR-HF in perspective. Eur J Heart Fail 2010;12:104-5. [ PubMed abstract] Butte NF, Fox MK, Briefel RR, Siega-Riz AM, Dwyer JT, Deming DM, et al. Nutrient intakes of US infants, toddlers, and preschoolers meet or exceed dietary reference intakes. J Am Diet Assoc 2010;110:S27-37. [ PubMed abstract] Randomized controlled trials have shown that iron supplementation can prevent IDA in pregnant women and related adverse consequences in their infants [ 66, 67]. A Cochrane Review showed that daily supplementation with 9–90 mg iron reduced the risk of anemia in pregnant women at term by 70% and of iron deficiency at term by 57% [ 64]. In the same review, use of daily iron supplements was associated with an 8.4% risk of having a low-birthweight newborn compared to 10.2% with no supplementation. In addition, mean birthweight was 31 g higher for infants whose mothers took daily iron supplements during pregnancy compared with the infants of mothers who did not take iron.

Heme vs. nonheme iron: There are two types of dietary iron: heme and nonheme. Heme iron is found in meat and seafood. Nonheme is found in plants, meat, seafood, and fortified products. Heme iron is more bioavailable than nonheme iron, meaning your body more easily absorbs it. Stewart CA, Termanini B, Sutliff VE, Serrano J, Yu F, Gibril F, et al. Iron absorption in patients with Zollinger-Ellison syndrome treated with long-term gastric acid antisecretory therapy. Aliment Pharmacol Ther 1998;12:83-98. [ PubMed abstract] Bayraktar UD, Bayraktar S. Treatment of iron deficiency anemia associated with gastrointestinal tract diseases. World J Gastroenterol 2010;16:2720-5. [ PubMed abstract]The Centers for Disease Control and Prevention (CDC) recommends that infants less than 12 months of age who are not exclusively or primarily breastfed drink iron-fortified infant formula [ 17]. Breastfed infants who were born preterm or with a low birthweight should receive 2–4 mg/kg/day of iron drops (to a maximum of 15 mg/day) from ages 1–12 months. Breastfed infants who receive insufficient iron (less than 1 mg/kg/day) from supplementary foods by age 6 months should receive 1 mg/kg/day of iron drops. The CDC also recommends that infants and preschool children at high risk for IDA (e.g., children from low-income families and migrant children) be screened between age 9–12 months, 6 months later, and annually from age 2–5 years. Treatment for IDA begins with 3 mg/kg/day of iron drops given between meals. (See reference 17 for additional advice from the CDC.)

Frequently used forms of iron in supplements include ferrous and ferric iron salts, such as ferrous sulfate, ferrous gluconate, ferric citrate, and ferric sulfate [ 3, 27]. Because of its higher solubility, ferrous iron in dietary supplements is more bioavailable than ferric iron [ 3]. High doses of supplemental iron (45 mg/day or more) may cause gastrointestinal side effects, such as nausea and constipation [ 5]. Other forms of supplemental iron, such as heme iron polypeptides, carbonyl iron, iron amino-acid chelates, and polysaccharide-iron complexes, might have fewer gastrointestinal side effects than ferrous or ferric salts [ 27]. Table 1 lists the current iron RDAs for nonvegetarians. The RDAs for vegetarians are 1.8 times higher than for people who eat meat. This is because heme iron from meat is more bioavailable than nonheme iron from plant-based foods, and meat, poultry, and seafood increase the absorption of nonheme iron [ 5].Mystakidou K, Kalaidopoulou O, Katsouda E, Parpa E, Kouskouni E, Chondros C, et al. Evaluation of epoetin supplemented with oral iron in patients with solid malignancies and chronic anemia not receiving anticancer treatment. Anticancer Res 2005;25:3495-500. [ PubMed abstract] If you haven’t been chowing down on iron-rich foods, there are some easy ways to incorporate this nutritional powerhouse into your diet.