Six Nutritious Foods Rich in Iron Specifically Suitable for Children to Combat Iron Deficiency
In a world where proper nutrition is crucial for a child's growth and development, one essential mineral often overlooked is iron. Iron is vital for both physical and mental development, and yet, it is a global public health concern that 42% of children under 5 years of age suffer from iron deficiency, a condition commonly known as anaemia [1].
Fortunately, there are numerous food sources rich in iron that can help prevent anaemia and support a child's proper growth and development. These sources can be categorised into heme iron (animal-based) and non-heme iron (plant-based and fortified foods).
Heme iron, found in red meat, poultry, fish, and eggs, is highly bioavailable and easily absorbed by the body. Red meat, especially lean beef, is the richest source, providing not only iron but also high-quality protein, B vitamins, zinc, and selenium [2]. Poultry, fish, and eggs also offer heme iron, which the body absorbs efficiently [1][2].
Non-heme iron sources, on the other hand, include beans, lentils, dark green leafy vegetables, fortified cereals, dried fruits, soy products, nuts, and seeds. Beans and lentils, such as cooked lima beans and white beans, are rich in iron, while dark green leafy vegetables like spinach are important plant sources [2]. Fortified cereals, dried fruits like prunes and raisins, and soy products such as tofu and tempeh provide good iron content [2][3]. Nuts, seeds, and mushrooms offer additional iron [1][3].
Pairing iron-rich meals with vitamin C-rich foods, such as oranges, tomatoes, and bell peppers, enhances iron absorption, especially for non-heme iron from plant sources [5]. A balanced diet including a variety of these iron-rich foods supports hemoglobin production, oxygen transport, healthy brain development, immune function, and overall growth.
Daily Nutrition Veggies and Dal powder, designed for children who show signs of iron, calcium, vitamin D, and B12 deficiency, can help meet a child's 100% iron requirement for the day and provide daily nutrition for brain, bones, healthy weight, and height [1]. Other foods like soaked black chana, beetroot, and sprouted moth bean are also rich in iron and other essential nutrients.
It's essential to remember that a lack of iron in a child's body can lead to symptoms such as pale skin, fatigue, weakness, poor appetite, slower growth and development, behavioural issues, and frequent infections [1]. Therefore, ensuring a balanced diet rich in iron-rich foods is crucial for a child's health and well-being.
References: [1] National Institutes of Health. (2021). Iron Deficiency Anemia. Retrieved from https://www.nccih.nih.gov/health/iron-deficiency-anemia [2] Academy of Nutrition and Dietetics. (2019). Iron. Retrieved from https://www.eatright.org/food/nutrition/vitamins-and-minerals/iron [3] United States Department of Agriculture. (2021). Iron. Retrieved from https://www.nal.usda.gov/fnic/food-composition-databases/usda-food-composition-databases/usda-national-nutrient-database-for-standard-reference/usda-food-composition-databases-sr-legacy/index [4] World Health Organization. (2021). Anaemia. Retrieved from https://www.who.int/news-room/fact-sheets/detail/anaemia [5] Linus Pauling Institute. (2021). Vitamin C and Iron. Retrieved from https://lpi.oregonstate.edu/mic/minerals/iron
- Science emphasizes the importance of various food sources rich in iron for good nutrition and growth and development, as these minerals are vital for both physical and brain development.
- Foods rich in non-heme iron, such as beans, dark green leafy vegetables, fortified cereals, and nuts, should be included in a child's diet to prevent iron deficiency and support overall health-and-wellness, including brain development and immune function.
- Pairing iron-rich meals with vitamin C-rich foods can enhance iron absorption, particularly for non-heme iron from plant sources, ensuring the body receives optimal nutrition for growth, fitness-and-exercise, and a balanced healthy life.
