Clever ways to boost kids’ iron intake
It’s one of the most important dietary minerals, but a new study shows an alarming number of young children don’t get enough iron.
Kids need the right nutrients to help their growing bodies stay healthy – but that can sometimes be a big challenge.
An extensive dietary study by the South Australian Health and Medical Research Institute recently found most young children are not getting enough iron through their diet.
The study showed the amount of iron the children were getting was well below the guidelines, explains research co-author Dr Merryn Netting.
“We found that 90 per cent of infants aged six to 12 months were not consuming enough iron in their daily diet; and for toddlers aged 12 to 24 months, 25 per cent had low iron intake,” Dr Netting adds.
“This is concerning because we know iron deficiency can negatively impact overall development.”
Dr Netting says further study needs to be done to find out the true impact of low iron in kids’ diets and whether the current guideline of 7mg a day needs to be reviewed.
Why is iron important for kids?
At this point, you may be wondering what iron does, and whether it really matters if we don’t get enough.
Firstly, it is an essential nutrient that plays a major role in the body: it transports oxygen and is a core component of haemoglobin.
It also helps store oxygen in our muscles, makes enzymes, and is fundamental fuel for our immune system to help us fight infection.
Children with low levels of iron can experience tiredness and poor growth, and an ongoing deficiency can lead to anaemia, Dr Netting adds.
- Iron deficiency: Signs, symptoms and what to do about it
How to add iron to kids’ diets
The good news is iron can be found in many tasty foods, and boosting iron intake in kids’ diets can be achieved relatively quickly, according to The Children’s Nutritionist founder Clare Marcangelo.
“An obvious source of iron is red meat such as beef as it is high in iron and zinc, and more absorbable than plant-based options,” Clare says.
“However, many children dislike the texture of beef, so it’s ok to rely on beef mince instead.”
- Fussy eaters: How to best help picky kids
Other clever ways to increase kids’ dietary iron
1. Sneak in grass-fed liver
“A great way to access iron is using grass-fed liver – ask your butcher to mince it into your beef mince so that it isn’t so detectable,” Clare suggests.
“But it’s best to consume liver only one to two times a week as it can contain high amounts of Vitamin A, which we don’t want to exceed.”
2. Include multiple iron-rich foods at every meal
For the best chance at success, Clare recommends peppering every meal with iron-rich options, “rather than crossing fingers that the kids will eat a good, iron-rich meal at dinnertime”.
Consider adding cashews, chickpeas, seeds (chia, hemp and pumpkin), seafood, and Popeye’s favourite – spinach.
3. Give citrus fruits a go
Include an orange or a slice of lemon in kids’ lunch boxes or at mealtimes, as vitamin C can increase iron absorption.
