Is cream of wheat high in iron?
Cream of Wheat is made from wheat farina and partially defatted wheat germ. ALthough these ingredients do not contain a significant amount of iron, the cereal is fortified with ferric phosphate as a source of iron. A single serving of cooked Cream of Wheat cereal provides 45 percent of the recommended daily amount of iron for women.
What are the health benefits of cream of wheat?
Cream of Wheat is enriched with ferric phosphate, a source of iron. This improves the nutritional content, supplying 11 milligrams of iron in one serving. Iron is an essential mineral in red blood cells, carrying oxygen to all the cells in your body. An iron deficiency leads to anemia.
What are the benefits of calcium&iron in cream of wheat?
Calcium is a mineral that improves bone density and helps with muscle contraction. The Institute of Medicine recommends that men and women ages 19 to 50 get 1,000 milligrams per day; women over 50 should get 1,200 milligrams. Cream of Wheat is enriched with ferric phosphate, a source of iron.
How much iron is in a cup of wheat?
Iron Content of Wheat. This food contains 3.8 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food: 1 cup equals 120 grams.
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Rich in important nutrients
Cream of Wheat is low in calories but contains many important micronutrients.
Vegetarian source of iron
Iron is an important mineral that’s necessary for oxygen transport, DNA synthesis, and red blood cell production ( 4 ).
Easy to enjoy
Cream of Wheat is delicious, versatile, and easy to enjoy in a variety of ways.
Contains gluten
Cream of Wheat is a type of farina, which is a cereal made from milled wheat.
High in sodium
According to the most recent Dietary Guidelines for Americans, sodium intake should be limited to around 2,300 mg daily for most healthy adults ( 11 ).
Calcium
Whole wheat does not contain a large amount of calcium. Cream of Wheat is enriched with calcium carbonate. One serving, prepared with 3 tablespoons of dry Cream of Wheat, provides 235 milligrams of calcium. Add a cup of nonfat milk, and that adds 316 milligrams of calcium for a total of 551 milligrams, according to the U.S.
Iron
Cream of Wheat is enriched with ferric phosphate, a source of iron. This improves the nutritional content, supplying 11 milligrams of iron in one serving. Iron is an essential mineral in red blood cells, carrying oxygen to all the cells in your body. An iron deficiency leads to anemia.
Carbohydrate and Protein
Cream of Wheat is a good source of natural, whole-wheat carbohydrate. It is made from the endosperm, the center of the kernel, which would fuel the growing grain if it were planted. It is the largest part of the kernel and contains carbohydrates, proteins, vitamins and minerals.
B Vitamins
A bowl of Cream of Wheat also supplies B vitamins. It is enriched with niacinamide; thiamine, or vitamin B-1; riboflavin, or vitamin B-2; and folic acid. The B vitamins convert carbohydrates into glucose that fuels your body. Since these vitamins are water-soluble, your body does not store them but uses them daily.
Healthy Additions
Boost the fiber of Cream of Wheat by adding a teaspoon of bran. Sprinkle toasted wheat germ over the top to give it a nutty flavor and get more B vitamins. One tablespoon of ground flaxseed adds fiber, lignans and 1.6 grams of omega-3 fatty acids, according to the Mayo Clinic. Instead of nonfat milk, try almond milk or soy milk.
Calories, Carbs and Protein
Each cup of cooked cream of wheat contains just 126 calories, so it allows you to enjoy a large meal that fits well into a calorie-controlled diet.
High in Iron and Calcium
Cream of wheat comes packed with iron and also offers a generous amount of calcium. Your body relies on iron for proper oxygen transport — it helps your red blood cells carry fresh oxygen away from your lungs — and for oxygen storage. It also helps your white blood cells function, which fends off infection.
Source of Some B Vitamins
Adding cream of wheat to your diet also helps you consume more thiamine and folate — also called vitamins B-1 and B-9, respectively.
Healthful Serving Tips
Use toppings to add nutritional value to your cream of wheat. Top your bowl with a handful of mixed berries and a spoonful of chopped almonds, or make "peaches and cream" cream of wheat by adding chopped fresh peaches and vanilla-flavored nonfat yogurt.
How Much Iron Do You Need?
Postmenopausal women and healthy men need about 8 milligrams of iron each day. Women who are under the age of 50 need around 18 milligrams each day in order to make up for the loss of iron they experience through their menstrual cycles.
How Much Iron Is in Iron Fortified Cereals?
In order to be considered a "fortified" food, according to the Academy of Nutrition and Dietetics, the minerals and vitamins that are being added were not in the original food.
List of Iron Fortified Cereals You Can Go For
The most common types of food that can be easily added to the body are plant-based food, like cereals. They already contain iron and they are easily consumed in all of their variations. Cereals can be broken down into three different kinds:
List of Iron-Enriched Foods to Include In Your Diet
When grains are milled they lost most of the wheat germ and brans that have all of the nutrients in it which includes iron. Adding the grains back in with the iron puts the white bread back to the same nutritional value for iron as whole wheat is concerned. A slice of white bread that has been enriched with iron has 0.9 mg of iron per slice.
Enhance Your Absorption of Iron-Rich Foods by Combining with Vitamin C Foods
Eat any of these iron-rich foods with the vitamin C foods below for extra absorption.
Signs of iron deficiencies
Symptoms can start mild and many people may not even notice as they progress.
Healthiest ways to get iron
The best way to get more iron is to eat more iron-filled foods. Meat, fish and poultry are rich sources of iron, but there are plenty of other plant-based options too.
Check the Nutrition Fact Label for iron in your cereal
When looking at a Nutrition Fact Label, note the percentage of DV iron. Looking at the above label, if a young female of child-bearing age has a 3/4 cup serving of Wheat Chex, she will be consuming 80% of her iron requirements (or about 14 mg of iron).
Problems resulting from too much iron in your cereal
Aside from being unpleasant, this is not healthy for your body. Any toxins or food pathogens present in your food will linger in your gastrointestinal tract. And, this will potentially threaten your overall health. There is also scientific evidence that constipation can be a risk factor for colorectal cancer.
Take away
This excess iron fortification can have serious health implications ranging from constipation, increased cancer risk, and iron overload. Since iron requirements vary by gender and age, choose your fortified cereals carefully! Do you have a favorite low iron cereal?
