As a family doctor I am often asked which foods are best to boost iron levels.
Incredibly an estimated 25 - 30% of children worldwide are iron deficient. The rate is higher than this in developing countries where nutrition can be poor.
So why do we need iron?
We all need iron but it is especially important for toddlers and children who are growing rapidly. Iron makes up part of haemoglobin - the protein in red blood cells that carries oxygen. Without enough iron, the body can't make enough red blood cells leading to anaemia. Anaemia leads to fatigue, low energy, poor weight gain and a weakened immune system.
Iron is also critical for brain growth - low levels can lead to difficulty learning and poor memory. There is some evidence low levels can also cause speech delay.
So who is at risk of iron deficiency?
- Picky eaters
- Drinking cows milk before the age of 1
- Children with chronic health conditions or malabsorption
- Lower income households with less access to nutritious food
- Teenage girls (after periods start)
As a family doctor I see a lot of new parents with their newborn babies! Iron is present in breast milk and added to formula too. We don't recommend that babies under the age of 1 have cows milk as it does not contain enough iron and can irritate the intestinal lining and put strain on the kidneys. Cow's milk can also inhibit the absorption of iron from foods. It is still ok to give yogurt and cow's milk containing foods to kids from 6 months but they should not be drinking cows milk until they are 1.
Some babies are actually allergic to cows milk which can present with diarrhoea, skin rashes, irritability and failure to gain weight. Breastfed babies are less likely to have cow's milk allergies as only small amounts pass from mom to baby. If you feel your baby may be allergic to cows milk it is important you speak to your family doctor.
So how do I increase my kids iron intake?
Great iron rich foods:
Beef
Chicken
Fish
Eggs
Lentils and beans
Tofu
Fortified breakfast cereals
Dried fruits
Tip: Boost iron absorption with Vitamin C! Vitamin C (berries, oranges, tomatoes) will all boost iron absorption when taken with iron rich foods.
If you are concerned your child may be deficient in iron it is worth seeing your family doctor and having a blood test. Iron levels are easily tested! If levels are low they may well recommend an iron supplement. There are loads available at pharmacies - I always recommend speaking to the pharmacist and asking which supplement would be best. Iron comes in liquid, powder, tablet and caplet format. Sadly iron cannot be made into gummies as it is unstable in this form!
