Iron for Children: Benefits, Food Sources & Deficiency
Iron for Kids: Benefits, Food Sources, and Deficiency Prevention
8 min read
Miscellaneous
Iron for Kids - Benefits and Food Sources
Did you know Iron deficiency is common in children, and about 8 percent of young children develop iron deficiency?
Did you know Iron gives hemoglobin the power to "carry" oxygen in the blood, so it gets to where it's needed?
Without enough iron, the body cannot produce hemoglobin and produces more irregular red blood cells means that the tissues and organs are not supplied with the necessary oxygen.
How to incorporate iron-rich foods into a healthy diet?
People can get iron by eating iron-rich source foods such as dark green leafy vegetables, meat, fruits and many more.
Children are notoriously chooser about their diet, but there are plenty of iron-rich foods that even the pickiest of young children will eat such as iron-fortified infant formula and cereals.
Let's learn how much iron young children need with their benefits and iron-rich foods that are good for them.
Prevention tips for parents
You should be aware of incorporating iron into your child's diets from the beginning.
If you give your baby an iron-fortified formula, he or she is likely getting the recommended amount of iron. If you are breastfeeding your baby, follow these supplement recommendations:
Start giving your baby iron supplements at 12 months of age. Continue giving your baby supplements until he eats two or more servings of iron-rich foods, e.g. B. fortified cereals or mashed meats.
If you are breastfeeding and giving your baby a fortified formula and most of your baby's diet is a formula, stop giving your baby the supplement.
When you start giving your baby solid foods usually between 4 and 6 months of age, then give him iron-rich foods or Iron-fortified baby cereal, and groundnuts.
Don't exaggerate iron with milk. Between ages 1 and 5, let your child drink not more than 700 ml of milk per day.
Add vitamin C to your child's diet as it helps absorb iron from food.
Iron's primary function is to promote oxygen transport through hemoglobin, the oxygen-carrying pigment of erythrocytes (red blood cells). For the growth of all cells, hemoglobin is provided to roughly 70% of the body's iron.
Myoglobin, an iron-containing protein that carries and stores oxygen inside the muscle before releasing it to meet higher metabolic needs during muscle contraction by generating energy from nutrition, is also linked to oxygen storage.
Boosting the immune system
Iron is essential for the development of all cells of the immune system for performing and helping to keep up the great health of your child.
It is highly beneficial for several immune functions like the partition and development of T lymphocytes and the product of receptive oxygen species that fight against pathogens.
Help to supply Energy Sufficiently
Inadequate iron in the diet may damage the child's body's ability to utilize energy efficiently. Iron is necessary for both mental and physical performance because it transports oxygen to the muscles and brain. Low iron levels can cause a lack of concentration, nuisance, and fatigue.
Improved athletic performance
Your child is like an athlete bouncing off the walls and running here and there every time. That's a reason; the iron requirement is sufficiently needed for a child every day.
Lack of iron in children decreases athletic performance and weakens immune system activity due to a lack of hemoglobin. It can greatly reduce performance during physical effort, as it reduces the body’s ability to transport (or supply) oxygen to the child’s muscles.
Improves brain function and concentrate
For a child's normal brain health and particular functioning, the brain uses roughly 20% of total blood oxygen delivered by iron.
Increased oxygenation and proper blood flow to the brain aid in the stimulation of cognitive (mental) activity and the formation of new neural connections to prevent cognitive illnesses such as ADHD.
Symptoms of iron deficiency
Did you know a lack of iron in the blood can lead to several serious health problems, including iron deficiency anemia?
Your child's ability to function may be harmed if he or she has too little iron. The majority of signs and symptoms of iron deficiency in children do not show until iron deficiency anemia has developed. Consult your child's doctor if he or she has risk factors for iron deficiency.
The following some of the signs and symptoms of iron deficiency anemia are
Pale Skin
Fatigue
Slow Growth and development
Loss of Appetite
Breathing that is unusually fast
Behavioral issues
Infections that occur frequently
Cravings for non-nutritive foods such as ice, dirt, paint, or starch that are out of the ordinary
Food sources of iron
A well-known fact is that children refuse food for many reasons, for example, it may be too red, it may be too mushy, or it may touch something green.
This can cause parents to worry that their young children are not getting the nutrients their growing bodies need.
Many children are quite fussy and will refuse food many times before they will eat and enjoy it, so do not be frustrated and keep offering healthful meals.
These are some iron-rich foods for children to eat.
Green leafy vegetables such as Spinach and Broccoli are a rich source of iron called non-heme iron and are also greatly plentiful in Vitamin C which helps in the better absorption of iron in the body. Kids not eating their vegetables is an overall problem, therefore, try blending veggies into a smoothie to make an iron-rich, nutritionally lush snack that even picky kids will love.
Eggs are a good source of iron. Try to serve hard-boiled eggs with a colored veggie to kids in creature design form. Some kids love fried egg sandwiches, then put it in a sandwich with ketchup for an iron-rich meal.
Oatmeal is a good iron-rich nutritious snack. It is also rich in fiber and results in an excellent choice for kids with stomach or digestive issues, including constipation. Serving oatmeal with sprinkling cinnamon and a pinch of brown sugar and adding a handful of raisins for an extra boost of iron make it more appetizing for kids.
Peanut butter provides a good amount of iron as well as protein, making it a great choice for kids who love sandwiches. a slice of whole wheat bread with a spread of Peanut butter or cookies and other nutritionally insufficient snacks by making toasted peanut butter and honey or peanut butter and banana sandwiches.
Fish such as mackerel and salmon, are high in iron, heart, and brain-healthy omega-3 fatty acids. Try to introduce fish into a kid’s diet as it is a highly nutritious food on crackers with relish, or in a sandwich.
Iron-fortified breakfast cereals contain 100 percent of the daily iron intake recommended for grown-ups and are best to intake during breakfast. Breakfast cereals are also high in sugar and sodium, therefore, Consider offering these cereals as an occasional delicacy, or in small portions as part of a more balanced meal.
Nuts such as cashews and pistachios are an excellent source of iron, vitamin E, and other important nutrients. Regardless, nuts can be a choking risk, so never give whole nuts to kids who are just learning to chew. Give crushing nuts or spread nut butter on chapptis, biscuits or whole-grain bread.
Beans or pulses are great sources of iron. Cook white beans and sweet potatoes in a puree form to patties then either cut them into unique shapes or put them in a sandwich.
Dark chocolate gives antioxidant-rich delight that can help boost your child’s iron intake. Some kids do not like the more bitter taste of dark chocolate so encourage them by giving it a try by melting it and mixing it with peanut butter; then spread it onto bread for an iron-rich snack.
Is it true that iron supplements are unsafe for children?
The amount of iron that will cause poisoning is determined by the child's weight and age.
An amount that would produce major symptoms in a 3-year-old may cause no symptoms in an 8-year-old.
Oral iron comes in a variety of forms. Heartburn, nausea, diarrhea, constipation, and cramping are all possible side effects of iron tablets. Make sure your child gets enough fluids and eats plenty of fruits, veggies, and fiber every day.
An iron supplement may cause your child's stool to turn a greenish or greyish black color. Although, this is very normal.
Conclusion
Iron is an essential nutrient, especially for children who are fast-growing to build hemoglobin, which transports oxygen from the lungs to the rest of the body via red blood cells.
If you're worried that your child isn't getting enough iron, first consult your pediatrician. Don't offer your kid iron supplement without first consulting a doctor. An excessive amount of iron may be harmful.
