Iron is an essential mineral that is very important in the development of a child. It is involved in the synthesis of haemoglobin, a protein in red blood cells that transports oxygen in the body, which is vital for energy and health. However, many children today suffer from low levels of iron intake and this results in conditions such as iron deficiency anaemia. To this end, parents should ensure that they introduce foods that are rich in iron in their child’s diet. In this article, we will discuss the role of iron in children’s diet, list the top 10 iron rich foods and offer an iron rich foods list to help parents choose the right diet for their kids.
Why is Iron Important for Children?
Iron is not only needed for the synthesis of haemoglobin but also for immune function and proper development of the brain in children. Iron deficiency can cause tiredness, lethargy, crankiness and in extreme cases, anaemia. According to the NIH, the recommended daily intake of iron for children from 7-12 months is 11 milligrams, for both male and female. Children in their growing stages are at a higher risk of developing iron deficiency since their body requires more iron during the toddler and adolescent stages.
According to the World Health Organization, daily iron supplementation in children 6–23 months of age is associated with a reduced risk of iron deficiency and anaemia.
Types of Iron: Heme vs. Non-heme
Before we dive into the iron rich foods list, it’s essential to understand that there are two types of dietary iron – soluble and insoluble iron, which are further classified into heme and non-heme iron. Heme iron is present in animal derived foods and is more bioavailable than non-heme iron. Non-heme iron is the type of iron that is present in plant-based foods and is not as easily absorbed by the body as heme iron.
Non-heme iron can be taken with vitamin C containing foods, like oranges, tomatoes or bell peppers to increase the absorption of iron. Research shows that the absorption rate of heme iron can be as high as 35%, compared to only 2-20% for non-heme iron sources. Understanding these differences is crucial for parents aiming to enhance their child’s iron intake effectively.
Top 10 Iron Rich Foods List
To ensure your child get the necessary iron for optimal health, here is a list of the top 10 iron rich foods for children:
Lean Meats
Meats such as beef, chicken and turkey are rich in heme iron that is easily absorbed in the body. These should be included in your child’s diet a few times a week to increase his/her iron intake.
Eggs
Eggs are a very flexible food, and children also love to take them. One large egg provides approximately 1 mg of iron and can be easily incorporated into meals, such as scrambled eggs, omelettes or sandwiches.
Spinach
Spinach is one of the most popular foods which is considered as high iron rich foods, and it is very useful for those who do not eat meat. It has non-heme iron, and combining it with foods containing vitamin C will enhance the absorption of iron. Use spinach in smoothies, salads or stir-fry meals to increase the nutrient intake of the food.
Lentils
Lentils are very popular in most homes, especially those in India. They are rich in iron and also contain fibre and protein. Dal (lentil soup) is good for children and can be accompanied by rice or chapati.
Fortified Cereals
Most cereals are fortified with iron, and this makes it easy for children to take during breakfast. When selecting the cereals, ensure that they are low in sugar content and high in fibre for extra nutritional value.
Chickpeas
Chickpeas are also a great source of iron, especially for vegetarians. They can be incorporated in salads, curries or even baked to give a crispy snack that children will love.
Tofu
Tofu is a protein product derived from soybeans and is rich in iron; it is commonly used in vegetarian and vegan diets. It is very flexible and can be used in stir-fries, soup or even sandwiches.
Pumpkin Seeds
Pumpkin seeds are also good for snacking, and they are rich in iron and other nutrients as well. They can be used as garnishing for salads and yoghurt or can be consumed directly.
Quinoa
Quinoa is a grain that contains iron and is also a complete protein. It can be served as a base for salads or can be used instead of rice or pasta.
Fish (Salmon, Tuna, and Mackerel)
Fish such as salmon, tuna and mackerel are rich in iron and omega 3 fatty acids which are important for brain function. Eat these grilled or baked for a healthy meal.
Iron Rich Indian Foods
However, for parents who want their child to eat Indian foods that are rich in iron, there are many foods that are tasty. Here are some popular Indian foods that are high in iron:
- Palak Paneer (Spinach with Cottage Cheese): Palak paneer is a popular dish in many Indian homes and is rich in iron from spinach and calcium from paneer, making it a perfect meal.
- Chole (Chickpea Curry): Chickpeas are rich in iron, and chole is a delicious way of preparing them.
- Rajma (Kidney Beans): Another vegetable that is rich in iron is kidney beans and they can be prepared as a curry with rice or roti.
- Aloo Gobi (Potato and Cauliflower): This is a vegetarian meal and is rich in non-heme iron and can be taken with chapati or rice.
Incorporating traditional Indian dishes like palak paneer not only provides iron but also calcium, which is crucial for bone health. According to a study from NCBI, a balanced intake of iron and calcium during childhood can significantly enhance overall nutritional status.
Calcium and Iron Containing Foods
Calcium and iron are both important nutrients for a child; and therefore, their intake should be well regulated. There are some foods that contain both calcium and iron, and such foods are very essential for children. Here are a few examples of calcium and iron rich foods:
- Broccoli: It is also a good source of iron and calcium and can be eaten steamed, roasted or in soups and salads.
- Almonds: Calcium and iron are some of the nutrients that are found in almonds. They can be incorporated into oatmeal, smoothies or they can be taken as a snack.
- Fortified Plant-based Milk: Almond or soy milk, for instance, contains added calcium and iron which are suitable for children.
Ways to Enhance the Absorption of Iron
To ensure your child gets the most out of the iron rich foods, keep these tips in mind:
- It is advisable to take iron-containing foods with foods that are rich in vitamin C, such as oranges, tomatoes or strawberries.
- Do not combine foods that are high in iron with foods that contain calcium as the latter reduces the absorption of the former. It is recommended that dairy products be consumed several hours before or after the iron containing meal.
- This is also true when food is cooked in cast iron cookware since it is likely to raise the iron content of the food.
Conclusion
It is crucial to ensure that your child takes a balanced diet that is rich in iron so that they can grow, be energetic and healthy. It is recommended to include a number of high iron containing foods of animal and plant origin in the daily diet to avoid iron deficiency. From the iron rich foods list, and the inclusion of high iron rich Indian foods, parents can be assured that their children are getting enough of this important nutrient. Just a reminder that the food you eat today determines the kind of health you will have in the future.
