Is raisin bran a good source of iron?

Dear Reader, 

It's one thing to worry about getting enough iron through your food sources, but a whole other thing to worry about whether that iron is actually absorbed! It’s true that both menstruating and being vegetarian can impact iron levels in the body. If you want to make up for this through your diet, you might want to try vegetarian foods that are iron rich and avoid those that can block iron absorption. Unfortunately, raisin bran causes some confusion as it’s made of ingredients that both boost and block iron. If you want to know more about diet and iron, as well as other reasons some people have low iron, grab a spoon and dig in!  

What factors impact iron levels? 

The human body needs iron—it’s in blood, hair, and bodily tissues. This means that when you lose blood, hair, or shed skin cells, your body also loses iron. In addition to menstruation and vegetarianism, a number of other things can impact the body’s ability to absorb and retain iron such as eating habits and patterns more generally, certain chronic conditions, pregnancy, and being a high intensity athlete to name a few. 

What is the connection between menstruation and iron deficiency?  

During menstruation, the body loses around two to three tablespoons of blood. However, estimating the amount of iron the body loses during menstruation can be complicated since the amount of hemoglobin (the protein responsible for transporting iron through blood) can vary greatly among individuals.  

The loss of iron during menstruation can become more of an issue when iron intake by way of diet can’t make up for what was lost. This is all the more true for vegetarians, given that they don’t eat meat, which is a significant source of iron.  

If you start feeling tired, dizzy, light-headed, have trouble breathing, or have cold hands or feet, particularly around the time of your period you might want to speak with a health care provider. It’s possible you might have some form of iron deficiency or anemia related to your menstruation. 

What types of vegetarian foods promote iron absorption?  

There are some vegetarian foods that can help with iron absorption, such as: 

• Spinach
• Artichokes
• White beans
• Lentils
• Green peas
• Adzuki beans
• Baked potato
• Sweet potato
• Fortified cereals
• Prune juice
• Foods rich in Vitamin C (citrus fruits, red and green peppers, tomatoes, tomato juice, broccoli, brussels sprouts, kiwi, strawberries, cantaloupe) 

List from MedicalNewsToday  

What types of vegetarian foods block iron absorption?  

Unfortunately, certain things do make it harder to absorb iron. The eggs you’re making every morning might not be helping your iron absorption, though cooking with a cast iron pan can help. Eggs are among the list of foods that can interfere with your body’s absorption of iron. Other foods on this list include: 

• Soy products (soy milk, tofu, edamame, tempeh)
• Dairy (milk, cheese, yogurt, butter)
• Calcium (leafy green vegetables, tahini, salmon, fortified orange juice)
• Tannins (tea, coffee, dark chocolate, pomegranate juice, red wine)
• Phytates (wheat products, whole grains, beans, legumes, nuts) 

List from Healthline 

What’s in raisin bran and how does it affect iron levels? 

Raisin bran is a breakfast cereal made up of wheat flakes and raisins. It’s also fortified with micronutrients, including iron. In fact, a serving size of one cup of raisin bran has an iron content of 1.8 milligrams, which is ten percent of the average daily value of iron needed. 

While raisin bran has ingredients known to be high in iron, it also has ingredients that are known to block absorption of iron. Isn't that iron(ic)?  

So, does this mean you shouldn't eat raisin bran to improve your iron levels? It's hard to say.  

How can you make sure you’re getting enough iron? 

Diversified food sources of iron will be your best bet in ensuring that you meet your recommended daily allowance. As long as you’re eating other forms of iron-rich foods, there's no harm in making raisin bran one of those sources. 

You’ve done a good job identifying that menstruation and vegetarianism can contribute to low iron. But there are other reasons that might be responsible for your low hemoglobin levels. Though anemia and iron deficiency are common causes of low hemoglobin, it may be worth a trip to your health care provider to rule out these other causes. Working with a health care provider or dietician might also be helpful in evaluating your iron needs and discussing good food and supplement sources of iron. 

Best of luck,