Madeleine Hull
Iron is an essential mineral for children, especially toddlers and teens, as it helps produce hemoglobin, which carries oxygen in the blood. Iron deficiency can affect growth and lead to learning and behavioural problems. While infants can get their required iron intake from breast milk or formula, toddlers and older children need iron-rich foods in their diets. Heme iron, found in meat and seafood, is easily absorbed by the body, while non-heme iron from plant sources may need to be consumed in larger quantities.
How do I increase iron in my child's diet?
| Characteristics | Values |
|---|---|
| Iron-rich foods | Meat, fish, eggs, dark green leafy vegetables, green peas, chickpeas, beans, nuts, fortified infant cereal, oatmeal, raisins, and seeds |
| Foods to serve with iron-rich foods | Foods containing vitamin C, such as tomatoes, broccoli, oranges, strawberries, lemons, and sweet potatoes |
| Foods to limit or avoid | Milk (limit to 16-24 fluid ounces per day for toddlers), tea, and coffee |
| Other considerations | Toddlers born preterm or with low birth weight may need more iron; children with certain medical conditions may struggle to absorb iron regardless of diet |
| Symptoms of iron deficiency | May affect growth and lead to learning and behavioral problems; if not corrected, can lead to iron-deficiency anemia |
| Testing and supplements | Speak to a doctor about testing your child's blood for iron and discuss the addition of iron supplements to their diet if necessary |
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What You'll Learn
Fortified breakfast cereals are a good source of iron
Fortified breakfast cereals are a good way to ensure your child gets their daily dose of iron. A 1.5-cup serving of Kellogg's Corn Flakes, for example, packs 12mg of iron, or 60% of the daily value. Cornflakes are also a vitamin B12-fortified cereal, which can help boost your child's intake of this nutrient, normally only found in animal foods.
Other iron-fortified cereals include Cheerios, with 12.6mg of iron per 1.5 cups, or 70% DV. The Honey Nut, Pumpkin Spice, Blueberry, and Chocolate Peanut Butter varieties are also good sources of iron, with 3.6mg or 20% DV per cup.
When choosing an iron-fortified cereal, it is important to check the label for iron content and other ingredients. Some cereals may be high in sugar, so it is a good idea to choose a cereal with good iron content but low sugar.
By including fortified breakfast cereals in your child's diet, you can help ensure they get the iron they need for growth and development.
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Meat and fish are rich in iron
Meat and fish are rich sources of iron, which is an essential mineral that must be consumed regularly as the body cannot produce it on its own. Meat contains both heme and non-heme iron, while seafood and fish contain heme iron, which is more easily absorbed by the body.
Red meat, such as beef, is a good source of iron. A 70-gram serving of red meat contains 2.5 mg of iron. However, it is recommended not to consume more than 350 grams of red meat per week due to its link to bowel cancer, especially in the case of processed meats like bacon and salami. Dark turkey meat is another good option, providing 13% of the daily value (DV) for iron, along with other essential nutrients. Organ meats like liver are also excellent sources of haem-iron, which can be a great way to supplement your child's diet if they have iron-deficiency anemia.
Fish is an excellent source of lean protein and provides important fatty acids that support health and brain function. They are also rich in iron, with mackerel containing the highest amount at 1.63 mg per 100 g, followed by tuna at 1.02 mg, and salmon at 0.25 mg. Salmon, being an oily fish, contains a variety of other nutrients in addition to iron. Other good options include prawns and haddock. Canned light tuna is a low-calorie, low-fat option that also supplies iron and other nutrients like protein and omega-3 fatty acids.
Meat and fish can be introduced to infants around 4-6 months of age in the form of puréed meats or iron-fortified infant formula and cereals. For toddlers, meat can be served alongside foods containing vitamin C, such as tomatoes, broccoli, oranges, and strawberries, to improve iron absorption.
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Vegetarians and vegans need 1.8 times more iron
Iron is an essential nutrient that plays an important role in many bodily functions. It is a mineral found in plants and animals and all living things. Iron is an important component of hemoglobin, the part of red blood cells that carries oxygen from the lungs to the body.
Good sources of iron for vegetarians and vegans include blackstrap molasses, lentils, tofu, tempeh, spinach, and beans. Vitamin C-rich foods such as tomatoes, broccoli, oranges, and strawberries can be served alongside these iron-rich foods to increase iron absorption. Plant foods like legumes and quinoa, which are rich in the amino acid lysine, may also increase iron absorption.
It is important to note that iron deficiency can affect a child's growth and may lead to learning and behavioral problems. If not corrected, it can lead to iron-deficiency anemia. Young athletes who regularly engage in intense exercise may also need extra iron in their diets.
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Eggs, spinach and peas are iron-rich foods
Iron is an essential nutrient that plays a critical role in many bodily functions. Iron deficiency can affect growth and may lead to learning and behavioural problems in children. It can also cause iron-deficiency anaemia, a condition where the number of red blood cells in the body decreases.
Eggs, spinach, and peas are iron-rich foods that can help increase your child's iron intake. However, it is important to note that spinach and peas contain non-heme iron, which is generally poorly absorbed in the gut compared to heme iron from animal sources. Vitamin C improves the way the body absorbs iron, so consider serving spinach and peas with foods rich in vitamin C, such as tomatoes, broccoli, oranges, and strawberries.
Eggs contain both heme and non-heme iron. Heme iron is found in animal muscle tissue and is more easily absorbed by the body. Non-heme iron is found in plant foods and meat and is less efficiently absorbed. By including eggs in your child's diet, you can increase their iron intake from both types of iron sources.
In addition to eggs, spinach, and peas, there are other iron-rich foods you can incorporate into your child's diet. Meat, especially red meat, is a good source of heme iron. Fortified cereals are also a great option, as they contain high levels of iron. If your child is a toddler, continue serving iron-fortified infant cereal until they are 18-24 months old.
It is important to be mindful of the chemical barriers to iron absorption that some iron-rich foods may contain. For example, spinach has very high levels of oxalic acid, which binds with iron and blocks its absorption in the gut. However, boiling spinach can reduce the concentration of oxalic acid and increase the availability of iron.
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Iron deficiency can lead to anemia
Iron is an essential mineral found in plants and animals. It is a crucial component of haemoglobin, the substance in red blood cells that carries oxygen from the lungs to the rest of the body. Iron gives haemoglobin the strength to bind to oxygen in the blood, ensuring that tissues and organs receive the oxygen they require.
Iron deficiency occurs when a person's body does not have enough iron. This can be a particular problem for toddlers and teens, especially girls who experience heavy periods. Toddlers may be at risk of iron deficiency when they transition from drinking iron-fortified formula to eating solid foods that may not contain sufficient iron. Teenage girls are also at risk, even with normal periods, if their diets do not contain enough iron to compensate for the loss of blood during menstruation. Young athletes who engage in intense exercise regularly may also need extra iron in their diets.
If left unaddressed, iron deficiency can lead to iron-deficiency anaemia, characterised by a decrease in red blood cells in the body. Anaemia can have several negative consequences for children, including growth impairment and learning and behavioural problems. Studies have found associations between iron-deficiency anaemia and psychosocial and economic disadvantages that can impact child development, with evidence of altered brain function in infants suffering from this condition.
To prevent iron-deficiency anaemia in young children, it is recommended to avoid giving cow's milk to babies under one year old. For children over one year old, limit cow's milk intake to less than two cups per day, as excessive consumption can reduce their appetite for iron-rich foods. Additionally, serve iron-rich foods alongside vitamin C-rich foods like tomatoes, broccoli, oranges, and strawberries, as vitamin C enhances iron absorption. Avoid tea and coffee at mealtimes, as they contain tannins that hinder iron absorption.
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Frequently asked questions
Iron is an essential mineral that helps the body make hemoglobin, which is responsible for carrying oxygen in the blood to various tissues and organs. A lack of iron can lead to iron-deficiency anemia, which can cause growth, learning, and behavioral problems.
The recommended daily intake of iron varies by age. Toddlers born preterm or with low birth weight usually require more iron. After 4-6 months, infants start needing iron-rich foods in addition to breast milk. Toddlers and teens, especially girls, are at a higher risk of iron deficiency due to growth and blood loss during menstruation.
Iron-rich foods include meat, seafood, eggs, dark green leafy vegetables, peas, beans, nuts, and iron-fortified foods like infant formula and cereals.
You can increase your child's iron intake by serving iron-rich foods alongside vitamin C-rich foods like tomatoes, broccoli, oranges, and strawberries, as vitamin C improves iron absorption. Additionally, try incorporating iron-fortified infant cereals, pureed meats, eggs, or bean-based dishes. Avoid serving tea or coffee with meals, as they contain tannins that reduce iron absorption.
If your child is a picky eater or vegetarian, aim for 1.8-2 times the recommended amount of iron for their age group. Include plant-based iron sources like soybeans, lima beans, kidney beans, lentils, chickpeas, and iron-fortified cereals. You can also try blending vegetables into smoothies or serving iron-rich snacks like hummus with whole wheat bread.
