Iron is a mineral that is essential for many functions in the body, including oxygenation, digestion, cell growth and healthy brain functioning. Inadequate stores of iron, or iron deficiency, can lead to health problems ranging from fatigue and lack of concentration to irreversible cognitive impairment. While parents may struggle to get their children to eat high-iron foods such as spinach and chicken liver, there are many fortified and naturally iron-rich foods that children enjoy.
Fortified Cereals
An excellent source of dietary iron that appeals to children is fortified breakfast cereal. One cup of fortified cereal or instant oatmeal can provide up to 100 percent of a child's daily iron requirement. Topping breakfast cereal with 1/2 cup raisins, which are naturally rich in iron, can add another 8 percent of a child's daily iron requirement. Consuming vitamin C at the same meal as iron-rich foods increases iron absorption, so adding a glass of juice rich in vitamin C, such as orange juice, to a child's breakfast menu will optimize iron intake. While many breakfast cereals are fortified, some are not, so consumers should check ingredient labels to determine the percent of Daily Value, or DV, of iron that is included in each serving.
Meat, Poultry and Fish
Dietary iron comes in two forms: heme iron, which is derived from animal foods, and nonheme iron, which is derived from plant foods. Heme iron is found in red meat, poultry and fish, and is better absorbed by the body than nonheme iron. Some of the best sources of heme iron for children are: beef, sausage, turkey, turkey bacon, chicken, tuna, pork, fish, shrimp and eggs. Beef hot dogs, hamburgers, spaghetti with ground beef, and chili con carne are all excellent sources of iron for children. Some products, such as hot dogs, are considered choking hazards for younger children, so parents should follow their pediatrician's advice on when to offer these foods.
Vegetables and Grains
There is a wide variety of plant-based foods that are either fortified or naturally rich in nonheme iron. Good plant sources of iron for children include: lentils, beans, chickpeas, snow peas, potatoes with skin, blackstrap molasses, whole-wheat breads and pastas. Vegetarian snacks for children that are rich in iron include: hummus with whole-grain pita, peanut butter and raisins on a whole-wheat bagel, and quick breads baked with blackstrap molasses and grains high in iron, such as amaranth and quinoa.
Fruits and Juices
In addition to raisins, there are many fruit sources of iron that are good for children. Dried fruit, such as peaches and apricots, are naturally rich in iron, as are watermelon, figs, dates and prune juice. One cup of prune juice contains more dietary iron than 4 oz. ground beef. Prune juice may be better accepted by children when mixed with apple or pear juice. Some manufacturers now offer fruit and vegetable juice combinations that include pureed iron-rich spinach. Packaged in single-serving boxes with straws, these combination juices are a convenient way to work extra iron into a child's diet. As always when trying new foods, parents should cross-check ingredient lists carefully with their children's known allergies or food sensitivities.
Recommended Dietary Allowance
As determined by the Institute of Medicine, the Recommended Dietary Allowance, or RDA, of iron for children ages 1 to 3 is 7 mg a day. For children ages 4 to 8, the RDA is 10 mg a day, and for children ages 9 to 13, it is 8 mg a day. For males ages 14 to 18, the RDA is 11 mg a day, and for females ages 14 to 18, 15 mg a day due to blood loss during menstruation.
References
- American Academy of Pediatrics: Diagnosis and Prevention of Iron Deficiency
- National Institutes of Health: Iron Fact Sheet
- Centers for Disease Control and Prevention: Iron and Iron Deficiency
- Ask Dr. Sears: Pumping Up Your Iron
- Lucile Packard Children's Hospital at Stanford: Iron Deficiency Anemia
- University of California Davis: Iron, the Key to Strong Blood
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