Why you should boost your child's iron intake and how to do it
Iron is one of the most important nutrients when it comes to your child. It carries oxygen from the air we breathe to every cell in our body. Babies are born with a very small store of iron, just enough to last until around six months of age. After this, including iron-rich foods in your child’s diet is incredibly important. Breast milk and formula will not provide enough for healthy growth and development.
What happens if iron is low?
Low iron intake leads to iron deficiency anaemia. This causes tiredness, ongoing low appetite, poor learning and concentration, poor growth and repeated infections!
Which foods are rich in iron?
There are two types of iron in food:
Haem iron
Found in animal foods, this form is easily absorbed. Foods high in haem iron include:
Beef, kangaroo and lamb
Tuna, sardines and salmon
Offal such as liver or kidney
Non-haem iron
This type of iron is found mainly in plant foods and is not absorbed as well as haem iron. Foods with non-haem iron include:
Tofu and tempeh
Legumes (lentils, chickpeas, baked beans, kidney beans)
Iron-fortified cereals, like Weet Bix
Nuts, seeds and their pastes, like peanut butter or tahini
Dried fruit
Eggs
Green leafy vegetables
What if my child doesn’t eat meat or fish which are rich in haem iron?
If your child doesn’t eat foods high in easily absorbed iron, don’t panic! You can improve the absorption of non-haem iron by combining it with vitamin C foods. This includes oranges, lemons, pineapple, berries, kiwi fruit, tomato, capsicum and broccoli.
Ideas to boost your child's iron intake
Offer red meat three times a week in minced dishes like our Chilli Con Carne and Cottage Pie recipes or puree with a sweet vegetable like pumpkin or sweet potato
Choose breakfast cereals with added iron like Weet Bix and top with berries to boost absorption
Thicken soups with beans and lentils or mash cooked legumes with vegetables, meat or fruit
Spread peanut butter or hummus on whole grain toast and crackers or blend into your child’s favourite fruit or vegetable puree
Make a cashew and dried apricot trail mix or our Roasted chickpeas for snacks
Scramble eggs with spinach or mash hard-boiled eggs with a little water and cooked pumpkin
Steam green vegetables and add to purees or finely dice and add to pastas, patties or stir-fries
Swap to a legume based pasta and try our Pesto Pulse Pasta or Chickpea Pasta with Lentils and Leftover Veggies recipes
Worried your child is not eating enough iron? Book an appointment with one of our Dietitians. We help parents feel confident in helping their child eat and enjoy a variety of foods.