Iron is a vital mineral that helps the body produce red blood cells, which carry oxygen throughout the body. This oxygen supply is crucial for healthy growth and development, especially in children, and helps prevent issues like behavioral problems and learning difficulties.
Without enough iron, children can develop iron-deficiency anemia, which can lead to stunted growth, fatigue, and difficulty concentrating.
There are two types of iron found in food:
Heme iron: is found in animal-based foods and is easier for the body to absorb. Good sources include red meats (like beef and lamb), poultry (such as chicken and turkey), and fish (like tuna and salmon).
Non-heme iron: is found in plant-based foods and is absorbed less efficiently by the body. However, it can still play a significant role in meeting daily iron needs. Foods rich in non-heme iron include leafy green vegetables (like spinach and kale), beans and lentils, fortified cereals, tofu, and nuts.
Non-heme iron is found in plant and enriched food sources such as legumes, dark green leafy vegetables and iron-fortified breakfast and infant cereals.
Pairing non-heme iron sources with vitamin C-rich foods (such as oranges, strawberries, or bell peppers) can help improve absorption, making it easier for the body to get the iron it needs.
Iron stores in children begin to drop at around 6 months of age as the quality of the mother’s milk begins to reduce in iron amount. Children between the ages of 7–12 months need 11 mg/day. Those aged between 1 to 3 years need 7 mg/day of iron while children between 4 to 8 years need 10 mg/day. Older kids between 9 to 13 years require 8mg/day.
To ensure that your child gets the correct amount of iron they need daily you may follow the guidelines;
Serve at least 1 iron rich food at all meal times e.g.
Breakfast - Iron- fortified breakfast cereal or bread with peanut butter
Lunch - Boiled rice with stewed beans and spinach
Dinner - Ugali with eggs and cabbage
After meal Snacks - Pineapple slices, Orange juice, grapes
Pair non-heme iron foods with vitamin C rich foods like citrus fruits, berries, bell peppers and tomatoes to help boost the absorption of this kind of iron.
Avoid giving toddlers more than 700 ml of milk per day as the calcium binds with the iron making it unavailable for absorption by the body.
Keep away from giving high caffeine drinks like tea and coffee alongside meals as the tannins in these drinks bind to the iron which makes it difficult for the body to take it in. Opt for high iron drinks like cocoa or soy powder instead.
Lightly cook your vegetables. If you overcook your vegetables, vitamins and minerals like iron and vitamin C will escape through the water and steam from the vegetables. Let them have a crunchy texture after cooking.
Choose iron-fortified foods when shopping such as fortified cereals, ugali or chapati flour.
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.