Leena Watts
Iron is an important mineral needed to make haemoglobin, the oxygen-carrying part of every red blood cell. Iron deficiency can affect growth and may lead to learning and behavioural problems. Toddlers and teens are particularly at risk of iron deficiency, and the recommended daily intake varies with age. There are two types of iron in our diet: heme iron, which is only available from animal products like meat and seafood, and non-heme iron, which comes from non-animal sources and fortified foods. Here are some ways to add iron to kids' diets to ensure they meet their daily requirements.
How to add iron to kids' diets
| Characteristics | Values |
|---|---|
| Recommended daily intake | Toddlers (1-3 years): 7mg; Kids (4-8 years): 10mg; Older kids (9-13 years): 8mg; Teen boys: 11mg; Teen girls: 15mg |
| Iron-rich foods | Spinach; Peas; Raisins; Pumpkin seeds; Eggs; Beans and pulses; Red meat; Dried fruit and nuts; Cereals and oatmeal; Blueberries; Strawberries; Tomatoes; Broccoli; Oranges; Tuna |
| Tips | Rotate iron sources and encourage kids to eat a variety of foods; Serve iron-rich foods with vitamin C to improve absorption; Limit milk intake; Be aware of choking hazards |
| Deficiency risks | Children with gastrointestinal disorders, frequent diarrhea, heart disorders, metabolic disorders, or cancer; Teen girls; Young athletes |
| Deficiency symptoms | Tiredness; Headache; Loss of appetite; Repeated infections |
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What You'll Learn
Fortified breakfast cereals and oatmeal
Fortified breakfast cereals are a good way to increase your child's iron intake. Iron is an essential mineral that helps the body create haemoglobin, which is a protein that carries oxygen around the body in red blood cells. It is also used to make myoglobin, which carries oxygen into muscles, and is a component of several hormones.
Fortified cereals contain added vitamins and minerals, including iron, to improve nutrient intake. Cereals fortified with iron include Nestle's cereals, such as Nesquik, which delivers a bit more than 3 mg of iron per 30g portion. Other iron-fortified cereals include Flintstones with Iron (15 mg iron), Flintstones Complete (18 mg iron), One A Day Kids, Scooby Doo, and Bugs Bunny. Poly-vi-Sol with Iron (10 mg iron/dropper=1 ml) and Fer-in-Sol Infant drops (15 mg per 1 ml) are also options for younger children.
It is important to note that fortified cereals are not always as healthy as their packaging claims. Many are high in added sugar and refined carbs, so it is best to choose cereals that are low in sugar and high in fiber. Look for cereals with fewer than 6 grams of sugar and at least 3 grams of fiber per serving. You can also add a protein source to create a more balanced meal, such as Greek yogurt, nuts, or peanut butter.
Oatmeal is another option for a nutritious breakfast. It is a whole, unprocessed food that can be fortified with iron and other nutrients. Oatmeal is a healthy choice because it is high in fiber and can help improve nutrient intake. It is also a good source of complex carbohydrates, which can provide energy throughout the day.
To enhance iron absorption, serve iron-fortified cereals or oatmeal with foods containing vitamin C, such as blueberries, strawberries, oranges, or tomatoes. Vitamin C improves the way the body absorbs iron. However, avoid serving milk or tea and coffee at mealtime, as they can interfere with iron absorption.
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Spinach and other greens
Spinach is a great source of iron for kids. Half a cup of boiled spinach contains about 3 mg of iron. You can serve toddlers finely chopped, steamed spinach, or add chopped spinach to omelettes, scrambled eggs, or a spinach and pepper omelette drizzled with lemon juice. You can also add spinach to soups, stews, and savoury rice.
However, it is important to note that children's bodies don't absorb much iron from spinach. To improve absorption, spinach should be eaten alongside foods containing vitamin C, such as strawberries, oranges, tomatoes, broccoli, and bell peppers.
Other greens that are rich in iron include kale and broccoli. These dark, leafy greens are among the best vegetable options for iron.
In addition to spinach and other greens, there are many other iron-rich foods that can be incorporated into a child's diet. These include eggs, beans, pulses, nuts, fish, meat, and poultry. It is recommended that toddlers rotate their iron sources and eat a wide variety of foods to ensure a balanced diet.
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Peas, beans, and pulses
Iron is a crucial mineral for children's growth and development, particularly in their early years. A deficiency in iron can negatively impact growth and may lead to learning and behavioural issues. Therefore, it is important to ensure that your child is consuming enough iron-rich foods.
A half-cup serving of green peas provides 1mg of iron. Peas can be boiled and served as a side dish, mashed with root vegetables for younger children, or added to soups, stews, and savoury rice. Frozen peas are readily available year-round, and fresh peas in the pod can be found seasonally. If using fresh peas, ask your child to help shell them, and consider mashing them to prevent a choking hazard.
Beans are another great source of iron and can be incorporated into a variety of dishes. Soybeans, lima beans, kidney beans, and chickpeas are all high in iron and provide additional nutritional benefits. For example, chickpeas can be cooked and mashed into a hummus for a dip or spread, or they can be pan-fried and added to salads, stews, or soups. Beans can also be used in vegetarian chilli or as a meat substitute in dishes like veggie patties, meatballs, and burritos.
Lentils, another type of pulse, are also high in iron and can be easily incorporated into your child's diet. They can be cooked and added to soups, stews, or sauces to add depth of flavour and increase nutrient content. Lentil dahl is another tasty option that provides an extra boost of vitamin C and iron.
When serving peas, beans, and pulses, consider combining them with vitamin C-rich foods like tomatoes, broccoli, oranges, or strawberries to enhance iron absorption.
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Red meat
To increase your child's iron intake through red meat, you can try the following strategies:
- Use cookie cutters to create fun shapes out of deli meat slices. You can further increase the iron content by serving the meat on a slice of fortified white bread.
- Chicken nuggets are often a popular choice among toddlers who may refuse other types of meat. However, they tend to be high in sodium and saturated fats, so they should be consumed in moderation.
- Ground beef or turkey can be mixed with a little milk in a food processor before cooking to make it more appealing to toddlers.
- Prepare a stew or casserole with soft, well-cooked lean meat.
While red meat can be a valuable source of iron for children, it is important to note that frequent consumption may be associated with an increased risk of cancer, cardiovascular disease, and diabetes. Therefore, it is recommended that red meat be consumed in moderation, once or twice a month, as part of a balanced diet that includes other sources of iron.
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Dried fruit and nuts
Iron is an essential nutrient that plays an important role in many bodily functions. Iron is needed to make haemoglobin, the oxygen-carrying part of every red blood cell. Iron deficiency can affect growth and may lead to learning and behavioural problems.
Raisins are a popular snack for kids and a quarter cup of raisins contains about 1 mg of iron. They can also be added to yoghurt, cereals, baked goods, trail mix, and granola. Prunes are another dried fruit that is particularly high in iron. They are also rich in fibre, potassium, and vitamin C, aiding digestion and lowering cholesterol. Prunes can be eaten as a snack, added to breakfast or baked goods, or blended into a smoothie.
Nuts are a good source of non-heme iron, as well as vitamins, minerals, fibre, and healthy fats. Walnuts, for example, are said to promote heart and bone health and are high in iron. They can be added to bakes such as pies, cakes, and biscuits. Cashews are another nut packed with iron and can be enjoyed as a snack or added to salads, stir-fries, and curries.
It is important to note that the recommended daily intake of iron varies depending on age and sex. Toddlers aged 1-3 years need 7 milligrams of iron per day, while kids aged 4-8 years need 10 milligrams. Older kids aged 9-13 years need 8 milligrams, while teen boys and girls should get 11 milligrams and 15 milligrams, respectively.
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Frequently asked questions
Iron-rich foods that can be added to a kid's diet include red meat, spinach, eggs, pumpkin seeds, raisins, peas, beans, lentils, chickpeas, and iron-fortified cereals.
The amount of iron a child needs varies with age. Toddlers aged 1-3 years need 7 milligrams of iron per day, kids aged 4-8 years need 10 milligrams, and older kids aged 9-13 years need 8 milligrams. Teen boys should get 11 milligrams of iron per day, while teen girls require 15 milligrams.
You can increase your child's iron intake by serving iron-rich foods alongside vitamin C-rich foods, as vitamin C improves iron absorption. Good sources of vitamin C include tomatoes, broccoli, oranges, and strawberries. Additionally, offering a variety of iron-rich foods can help ensure your child is getting sufficient iron in their diet.
