Eggs are a popular breakfast food that provide a healthy dose of iron.
Women between the ages of 19 and 50 require at least 18 mg a day of iron. Men require less iron each day, only 8 mg. Iron is found in many foods, including meats, grains, fruits and vegetables, but meat sources provide iron the body can easily absorb. For the best iron absorption at breakfast, combine meat and vegetables or grain sources.
Cereals and Grains
Most cereals you eat for breakfast are fortified with iron; half a cup contains 18 mg, which meets the average woman's needs for an entire day. Cereals are a quick and simple option for breakfast, and may be eaten dry throughout the day as a healthy, iron-rich snack. Whole grains like oatmeal and whole grain toast also contain iron.
Eggs and Meat
Eggs are high in iron, and may be cooked in a variety of ways to satisfy any appetite, from scrambled to sunny side up. Pair eggs with a grain to increase your iron consumption. Red meats like beef are also high in iron, so enjoy steak and eggs for an iron-rich breakfast. Turkey also contains iron, so try turkey bacon in place of regular bacon to reduce fat and calories.
Vegetables and Fruits
Many vegetables offer good sources of iron, and make an excellent addition to any breakfast. A medium potato with the skin contains 2.35 mg of iron. One half cup of spinach contains 2 mg of iron; try spinach in an omelet for a complete source of protein. Artichokes, asparagus and broccoli are also high in iron.
Dried fruits contain iron; one quarter of a cup of dried peaches contains 1.6 mg of iron. Prunes and raisins are also good choices. Vitamin C helps the body absorb iron, so include oranges, strawberries, pineapple or grapefruit in your breakfast meal. Orange juice is also a good choice.
Things to Avoid
Tea and coffee dramatically reduce the amount of iron your body absorbs. If you are trying to increase your iron intake, avoid drinking these common breakfast beverages. Drinking too much milk may also decrease iron absorption, so avoid over-consumption.
