Iron status and bread consumption
Flour is one of the main sources of iron in the diet, which is
an important mineral, essential for healthy blood cells and good
circulation. Bread is an excellent source of iron. The major source
of iron in the UK is from cereals including wheat flour and other
cereal based products which together provide almost 50% of the
daily iron intake. Intakes from iron have been declining for some
time and there is particular concern that nearly 25% of women have
dietary intakes below the Reference Nutrient Intake (RNI). The
clinical affects of iron deficiency include general lethargy and
anaemia. If untreated it can result in severe long-term effects on
mental and physical status and development. The current RNI for
iron is 14.8 mg/day for women and around 10 mg/day for
men.
| Top iron providers | Amount of iron in mg/per 100g of food |
|---|---|
| White bread |
1.6 mg |
| Brown bread | 3.2 mg |
| Wholemeal bread | 3.5 mg |
| Peanut butter | 2.0 mg |
| Dried apricots | 3.4 mg |
| Broccoli | 1.0 mg |
| Watercress | 2.2 mg |
| Spinach | 2.1 mg |
| Kidney beans | 6.4 mg |
Some foods can actually prevent the absorption of iron and can include tannins in tea and coffee and high fibre foods. These chemicals can bind to the iron in the gut thus preventing its absorption into the body.
