Iron is vital for your child’s growth, brain development, and overall health. It is especially crucial during the early years when their brains and bodies are rapidly developing. While most parents understand that iron is essential, many are surprised to learn how common iron deficiency is in toddlers and young children. In fact, it’s estimated that a significant number of young children, up to one in five, do not get enough iron from their daily diet. This blog aims to help you understand why iron is so important, how much your child needs, the top iron-rich foods, and ways to optimise your child's iron intake.
Why is iron so important for young children?
Iron is a vital mineral found in the body and is essential for a child’s health and well-being. It plays a crucial role in many bodily functions, including:
- Helping to produce haemoglobin in red blood cells, which is vital for transporting oxygen throughout the body.
- Supporting the normal functioning of the immune system, aiding children in fighting off illness and infection.
- Promoting healthy brain development.
- Supporting the maintenance of energy levels.
Iron is especially important in early years, as brain, immune, and physical or motor development occur very rapidly. Therefore, it is a nutrient that I encourage parents to be aware of within their child’s diet.
The amount of iron a child needs depends on their age. Young children require high amounts of iron, proportional to their size, which is why it’s a nutrient that should be included regularly in their diet, from the start of weaning onwards. Here’s a quick guide:
Daily iron requirements by age
|
7-12 months |
7.8mg |
|
1-3 years |
6,9mg |
|
4-6 years |
6.1mg |
|
7-10 years |
6.7mg |
Top iron-rich foods for toddlers and children
Iron-rich foods should be offered to your child around two to three times a day to support consistent intake. This may mean prioritising these foods within main meals or across two main meals and one snack each day. Iron-rich foods can be divided into two types: those from animal sources, often referred to as haem iron, and those from plant sources, known as non-haem iron. Below are examples of iron-rich foods in both categories.
|
Haem iron sources (animal) |
Non-haem (plant based) |
|
Red meat e.g. beef, lamb, pork Poultry (especially the dark meat) Oily fish e.g. salmon, sardines, mackerel Eggs Offal e.g. kidney,liver |
Beans and legumes e.g. lentils. Baked beans, kidney beans, black beans Leafy green vegetables Tofu Nuts and seeds e.g ground or butter form for young children |
You will also find many products are fortified with iron, such as cereals, breads, milk and milk alternatives. These can be helpful to support a child’s overall iron intake, as many are staples within a child’s diet.
Iron absorption – what helps, and what hinders
As if considering iron alone wasn’t enough, it can be useful to know that certain food components, vitamins, or minerals can also affect how well iron is absorbed. Here are the main factors that promote or hinder iron absorption.
What nutrients help iron absorption?
- Vitamin C can aid in the absorption of iron in the body. The body typically finds it more difficult to absorb non-haem iron, so vitamin C sources are especially recommended alongside non-haem iron foods. Examples of vitamin C sources include strawberries, blueberries, kiwi, tomatoes, peppers and citrus fruits. Even a squeeze of lemon or lime can help!
- Vitamin A, especially in its plant-based form beta-carotene, has been found in some studies to help iron absorption. Think about those yellow and orange veggies – like citrus fruits, squash and peppers. Helpfully, these are vitamin C sources too!
What can hinder iron absorption?
- Too much calcium, especially in the form of excess milk intake in toddlers and young children, is well known to impact both iron intake and absorption in the gut. Try to ensure your child’s intake of cow’s milk does not exceed 400-500mls per day, and keep an eye on the quantity of calcium rich foods like yoghurt, alongside milk and other dairy across the day.
Signs of iron deficiency in children
Given the high prevalence of iron deficiency in the toddler years, it’s helpful for parents to understand the signs and symptoms of low iron or iron deficiency. In children, these signs can be subtle, but often there are some tell-tale signs. These include;
Tiredness and lethargy – your child may be less physically active or interested in play compared to normal
- Pale skin/Pallor or washed-out complexion
- Poor appetite
- Persistent irritability
- Heart palpitations
- Breathlessness
- Frequent infections and illness.
- Delayed millstones
If you have concerns about one or multiple of these signs or symptoms of iron deficiency for your child, please book an appointment with your GP to discuss.
