Iron – an important mineral for our kids
Iron is a very important mineral for our children during the critical stages of childhood development. From the day they are born through to adolescence, children require enough iron to fuel their growing bodies and brains. Iron is important for:
- Energy production: iron is vital to the function of haemoglobin, a protein needed to transport oxygen in the blood to muscles and the brain so is crucial for mental and physical performance.
- Cognitive development and function: iron is needed for healthy brain development and function, and has a key role in the production of the neurotransmitters. serotonin, dopamine and norepinephrine, needed to optimise learning, memory, and focus.1
- Cognitive impairment: research shows that iron deficiency in children can lead to cognitive impairments, including poor learning difficulties, depression, attention and concentration.1
- Immune function: iron plays an important role in helping to fight off infections and illnesses through recruitment of our ‘fighter cells’ – regulating innate and adaptive immunity.2 Healthy iron levels are essential for maintaining a strong immune response and warding off infections in our children.
- Delayed growth: iron is important in children’s growth and development, leading to delays in physical milestones.3
Types of iron
Iron comes in two different forms: heme and non-heme iron.
- Heme iron is readily absorbed by the body and comes from animal sources.
- Non-heme iron is not absorbed as easily because it interacts with other food components like phytates and oxalates, which reduce how well the body absorbs it. Non-heme iron comes from plant sources.
Including a variety of both heme and non-heme iron sources helps create a well-balanced diet, and ensures they meet their iron requirements for optimal growth and development.
Heme iron sources: animal foods are the best way to get heme iron in to your children.
- Lean meats: beef, lamb and kangaroo are rich sources of heme iron and provide essential protein for growth and development
- Fish and seafood: salmon, tuna, mussels, anchovies, and other seafood, while not as rich in iron as red meat, are still a good source and in addition, provide omega-3 fatty acids for brain health
- Eggs and dairy products: eggs and cheese have less iron content than meat, but they are still valuable sources of heme iron, calcium, and other essential nutrients.
Non-heme iron sources: plant-based foods contain non-heme iron. It is not as readily absorbed as heme iron, but it can still add plenty of iron to your child's intake. Plant-based, iron-rich foods for vegetarian kids are essential as they are the only source of dietary iron.
- Legumes: lentils, white beans, chickpeas, and peas
- Whole grains: quinoa, oats, brown rice, and fortified cereals
- Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, and nut butters are rich in iron
- Dark leafy greens: spinach, kale, swiss chard, and broccoli have good amounts of iron
- Fortified foods: many processed foods, such as cereals, bread, and plant-based milks, are fortified with iron.
Iron absorption
As well as including adequate amounts of iron-rich foods in your child’s diet, there are also some tricks you can use to improve the absorption and make sure they’re getting the most out of their meal. Here are some tips on how to maximise iron absorption:
- Eating iron-rich foods with vitamin C - incorporating vitamin C-rich foods alongside non-heme iron sources may improve absorption. Vitamin C enhances uptake by converting non-heme iron into a more absorbable form. Here are some food suggestions:
o Citrus fruit: oranges and lemons are great sources of vitamin C. Try adding a squeeze of lemon juice to salad or green beans.
o Berries: strawberries, blueberries, raspberries, and blackberries are full of vitamin C and antioxidants. Include them alongside a handful of nuts for a balanced snack.
o Tomatoes: all forms of tomatoes are good sources of vitamin C. Baby tomatoes are a great snack in lunchboxes, or dice up fresh toms and make a sauce for your bolognese.
o Capsicum: all colours of capsicums are rich in vitamin C. Include some sticks of capsicum with a dip for afternoon tea or in a stir-fry.
Foods and drinks that may restrict iron absorption
On the flip side, there are certain foods and drinks that may restrict iron absorption and need to be consumed in moderation when eating iron-rich foods. These include:
- High-calcium foods like milk and yoghurt
- Foods high in tannins like tea and coffee – not usually an issue with children.
Daily iron requirements in children
Age, gender, dietary habits, and underlying health conditions all influence iron absorption and the way it is used in the body. To ensure your child meets their daily iron needs to support their growth and development, below is an estimate of recommended dietary intake:4
- Babies (0-6 months): 0.2mg/day
- Infants (7-12 months): 11mg/day
- Toddlers (1-3 years): 9mg/day
- Children (4-8 years): 10mg/day
- Children (9-13 years): 8mg/day
- Teenage boys (14-18): 11mg/day
- Teenage girls (14-18): 15mg/day
Infants need more than toddlers due to their rapid growth, and teenage girls need more than boys due to the onset of periods.
Iron in foods
There are lots of yummy choices that are great iron-rich foods for kids, and suitable for all ages. Below is a selection to give you some ideas.
1 cup cooked lentil = 6.6mg
1 cup white beans = 6.6mg
1 cup cooked spinach = 6.4mg
100g lamb = 3.7mg
1 cup oats = 3.5mg
100g steak = 3.3mg
can of sardines = 3.2mg
1 cup kidney beans = 3.1mg
1/4 cup pumpkin seeds = 3mg
2 x Weetbix biscuits = 3mg
100g tofu = 2.9mg
1 cup quinoa = 2.8mg
1 cup wholemeal pasta = 2.3mg
100g chickpeas = 1.8mg
1 x medium based potato = 1.8mg
20 x cashews = 1.5mg
100g salmon = 1.3mg
can of tuna = 1.1mg
1 x large egg (700-800g) = 1.1mg
30 x almonds = 1.1mg
5 x dried apricots = 1g
1 cup broccoli = 1g
100g chicken = 0.9g
1 slice wholegrain bread = 0.4g
Supplementing
Food-first is the best way of incorporating iron-rich foods in your child's diet. But for selective eaters or other children at risk of iron deficiency, iron supplements are sometimes required.
Before considering an iron supplement for kids, please consult with your GP to assess current iron levels. They will then advise on appropriate dosage and duration if a supplement is needed. Please note: excessive iron intake can be harmful, so careful monitoring is needed.
If supplementation is recommended, choosing a high-quality, child-friendly product is key to ensuring safety and effectiveness – there are liquid and capsule options available to assist in compliance.
References:
1. Berthou C, et al. E J Haem. 2022;3(1):263-275.
2. Ni S, et al. Front Immunol. 2022;13:816282.
3. Cerami C. Ann Nutr Metab. 2017;71(Suppl3):8-14.
4. Nutrient Reference Values for Australia and New Zealand. Available at: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron. Accessed on: 1/5/24.