IRON needs
for toddlers and children By Jessica Bauer
In this article we are going to discuss 1) What is iron
Try adding orange slices in salads or bean salads, serve capsicum, broccoli, tomatoes or cabbage with any protein-containing main meals.
2) What is so important about iron
Other sources of vitamin C include:
3) How much do children need
• Citrus fruits e.g. orange, lemon
The purpose of this article is to help parents ensure your child is getting • Tropical fruits e.g. pineapple the right amount of iron. This is not aimed for individual advice or for • Berries e.g. strawberries, raspberries children experiencing iron deficiency or low iron. Please seek further • Vegetables e.g. capsicum, tomatoes, cabbage or broccoli. dietary advice from an Accredited Practising Dietitian and General Factors that can decrease iron absorption Practitioner or Paediatrician if you feel your child isn’t meeting his or her There are also certain foods which should not be consumed with iron requirements. rich food; as it can reduce its absorption. Some of these foods include 1: What is iron? phytates (found in nuts, legumes and bran), tannins (found in tea and Iron is what we call a trace mineral– meaning we only need it in small coffee) and calcium. amounts. Other trace minerals include; iodine, manganese, zinc, copper, So to ensure your child is getting the best chance of absorbing all their selenium and fluoride. Compared to macro minerals, which we need iron from their diet, only give milk in small amounts (depending on age) large amounts to perform specific roles in our body, and which include and don’t give milk with a meal that will contain iron based foods. calcium, phosphorus, magnesium, sodium, chloride, potassium and 3: How much do children need? sulphur. The current recommended amount of iron for a child aged 9 – 13 year 2: What is so important about iron? old is 8mg per day; this changes once the child is 14 years old. Iron has a very important role in transporting oxygen around in our A 14 year old boy requires 11mg per day and a 14 year old girl requires bloods and also it is important for producing energy and ensuring our 15mg per day. immunity is optimal. The amount for 14 year old girl is higher due to the potential start of There are two types of iron that can be found in our diets; these include menstruation. haem iron and non-haem iron. HAEM IRON
Take home tips
Haem iron is a type of iron that is only found in animal products. This type of iron is very well absorbed by our body. Common food source of haem iron include beef, lamb, pork, kangaroo, chicken, seafood and offal.
1. Remember to give your a child a variety of iron containing foods from both the non-haem and haem groups
NON HAEM IRON
2. Avoid milk at dinner times as this can potentially inhibit the absorption of iron
3. Add vitamin C containing foods to your child’s meals that This type of iron is found in plant based products, and it is not as well contain haem and or non-haem iron for optimal absorption absorbed in our bodies. Common food sources of non-haem iron include wholegrain bread and cereals, iron fortified cereals (i.e. Weetbix, 4. If you are worried about your child’s iron intake ALWAYS Special K, and Uncle Toby’s Plus Iron), legumes and beans, dark leafy consult a General Practitioner and Accredited Practising vegetables, eggs, peanut butter and nuts. Dietitian. Factors that can increase iron absorption As mentioned before haem iron is very well absorbed by our body however non-haem iron is poorly absorbed so there are a few thing you can do in your child’s diet to ensure their non-haem iron sources are being absorbed. Vitamin C is a great “helper” for absorption of non-haem iron. 102
Peninsula Kids – Winter 2019