Is Weetabix High in Iron?
Want to know if Weetabix is high in iron? In a word ‘yes’, but carry on reading to know why this matters for you.
Iron is important for us all yet is the most common micronutrient deficiency in the UK today. Given its function reducing tiredness and fatigue this could maybe explain in part why many of us feel tired all the time.
Breakfast cereals are the single biggest contributor to iron in the UK diet, so you’ve come to the right place to find out more.
Why Your Body Needs Iron
Iron is found in our blood and muscles and is a real multitasker in the body. From helping to keep your blood normal and carry oxygen round your body, supporting your immune system, helping to reduce tiredness and fatigue and supporting your brain (cognitive) function it’s an all-star nutrient.
Mild iron deficiency may lead to looking pale, feeling tired and lacking in energy and possibly more frequent and longer lasting infections. Iron deficiency anaemia is severe iron deficiency. According to the British Dietetic Association, symptoms may include heart palpitations, brittle nails, thinning hair, itchy skin (pruritus) and mouth sores or ulcers.
How Much Iron Do You Need?
According to NHS UK the amount of iron you need as an average healthy adult is:
8.7mg a day for men aged 19 and over
14.8mg a day for women aged 19 to 49
8.7mg a day for women aged 50 and over
Pregnant women will need more whilst children will need the same, more or less depending on their age and sex. People with certain disease or health conditions may need more or less as advised by their health professional.
The National Diet and Nutrition Survey showed average iron intakes for girls aged 11 to 18 years and women aged 19 to 64 years were below the Recommended Nutrient Intake.
49% of girls aged 11 to 18 years and 25% of women aged 19 to 64 years had low iron intakes. Iron-deficiency anaemia (as indicated by low haemoglobin levels) and low iron stores (plasma ferritin) was recorded in 9% of older girls, 5% of adult women and 2% of older women.
A healthy balanced diet with a daily variety of foods should provide all the iron you need without needing to take supplements.
Weetabix & Iron: The Answer
Iron is a mineral naturally present in food, added to some food products (sometimes called fortification), and available as a dietary supplement.
Good food sources include fortified breakfast cereals beans and pulses like baked beans, red kidney beans, lentils and chickpeas, nuts and seeds, red meat, fish, eggs, tofu and other soya foods, dark green leafy vegetables, wholegrains and dried fruit such as apricots. Include a variety of these iron containing foods daily.
Fortified foods where iron is added make an important contribution to the UK population’s iron intakes. Take a bowl of Weetabix as a great example of an iron fortified cereal – a two bix serving provides over 30% (4.5mg) of the daily recommended intake for an average adult(14mg) as part of a healthy balanced diet and lifestyle.
Most other Weetabix brand cereals such as ready brek and Crunchy Bran are fortified too. Check the nutrition label when out shopping to make sure your cereal is a giving you iron-clad nutrition.
Getting the Most from Your Iron-Fortified Cereal
Nutrition maths may not be your forte but when it comes to iron there are things you can do to absorb as much as possible from the foods that provides it.
Eating vitamin C rich foods such as kiwi, oranges and other citrus fruit, berries, peppers, broccoli and kale at the same time as iron containing foods can help your body to absorb the iron in the food you are eating. This means that a bowl of Weetabix with a portion of vitamin C rich fruit is a dream combination when it comes to your iron intake.
Conclusion
Weetabix is a good source of iron and being high in fibre, low in saturated fat, salt and sugar is a great part of a healthy balanced diet. It is a simple and tasty way to help look after yourself and your energy levels* daily.
*Iron contributes to normal energy-yielding metabolism as part of a healthy diet and lifestyle.
Frequently Asked Questions
How much of my daily iron intake does a serving of Weetabix provide?
A two bix serving provides over 32% (4.5mg) of the daily recommended intake for an average adult(14mg) as part of a healthy balanced diet and lifestyle.
Is the iron in Weetabix suitable for vegetarians?
Yes, Weetabix is fortified with iron from non-animal sources.
What’s the difference between haem and non-haem iron?
‘Haem iron’ is the iron in animal-based sources such as meat and fish whilst ‘non-haem iron’ is the iron in plant-based sources such as beans and green leafy vegetables.
To help your body absorb the iron from plant-based non-haem iron, eat these foods with foods containing vitamin C such as fruit and vegetables.
Can I have too much iron?
Yes, too much iron is dangerous. According to NHS UK, intakes over 20mg per day can cause gut symptoms such as constipations, feeling and being sick and stomach pain. Higher doses can be fatal especially in children. Keep iron supplements out of reach and only take the recommended amount.
The levels in a serving of Weetabix are safe but make a delicious bowl of Weetabix part of a varied diet so you are not just relying on one food for your iron intake.