Iron

What is iron and what does the human body need it for?

Iron is a mineral which is used by the body to create haemoglobin, which then transport oxygen around the blood stream. It also has an important role in the immune system and is required for normal energy metabolism. It is found in food in two different forms – haem iron which is found in meat products and non-haem iron which is found in plant based foods. Liver, red meat, pulses, nuts, eggs, dried fruits, poultry, fish, whole grains and dark green leafy vegetables are all sources of iron. Since the 1950s in the UK, all wheat flours (other than wholemeal) have been fortified with iron and many breakfast cereals are also fortified.

How much iron does bread provide?

A medium slice of wholemeal bread provides 0.8mg of iron, as does brown bread. A medium slice of seeded bread provides 0.7mg and a medium slice of white bread contains 0.6mg.

How much iron do we need to consume?

On a daily basis, we should be looking to consume around 14mg. A couple of slices of wholemeal toast and a sandwich at lunchtime would provide around a quarter of the RDA.