Iron For Kids
So far I have touched on various staple items that we all have on our grocery list. After all, when we go to the grocery store, we’re not just buying food for our kids. And if we weren’t previously eating properly, now’s a great time to make some changes for the whole family!
Today let’s turn our focus specifically to the importance of Iron for our kids. Why is it important? How much do they need? What are the best sources of iron, and how can we ensure that they’re getting enough?
Iron plays a very important role in a child’s physical and mental development. Babies, young children, and even teenagers are more likely to develop an iron deficiency since their increased needs are not necessarily met by their diets.
The following is the RDA (Recommended Daily Allowance) for Iron:
Infants 0-6 months 0.27 micrograms/day
Infants 7-12 months 11 micrograms/day
Children 1-3 years 7 micrograms/day
Children 4-8 years 10 micrograms/day
A simple rule of thumb is to make sure your child is eating a minimum of two iron rich foods per day.
It is important to be aware of the fact that there are two types of iron; heme & non heme iron. Heme iron is more absorbable (with an absorption rate of approx 15-30%) and is derived from animal sources. Non Heme iron is less absorbable (with an absorption rate of approx 5%) and can be found in fruit, vegetables, and grains.
The following are examples of foods rich in Heme Iron:
Meats: beef, pork, lamb… (especially liver and other organ meats)
Poultry: chicken, duck, and turkey… (especially liver and dark meat)
Fish: shellfish, sardines, tuna, canned salmon, anchovies…
The following are examples of foods rich in Non Heme Iron:
Beans: lima beans, pinto beans, kidney beans, lentils, chic peas…
Iron-enriched foods: white bread, pasta, rice, cereals…
Vegetables: broccoli, spinach, winter squash, sweet potatoes, mushrooms…
Egg yolks
Dried fruit
Prune juice
Tofu
Grains: cream of wheat, wheat germ, cornmeal, millet, brown rice, bran…
Blackstrap molasses
Brewer’s yeast
Absorption of non heme iron can be enhanced by consuming foods high in Vitamin C such as:
Citrus fruit
Berries
Green vegetables, tomatoes
Peaches, apples, bananas, canteloupe, kiwi, mangoes, papayas
On the other hand, calcium decreases the absorption of iron so it’s important to ensure that toddlers drink no more than 24 oz of milk per day. Furthermore, try to avoid giving your child milk at the same time as an iron enriched meal.
