Iron deficiency is a common problem in children and pregnant women all over the world. It can affect growth, energy levels, and how well children move and think. Babies get iron from their mothers while in the womb, but if mothers don’t have enough iron, their babies can have iron deficiency as early as four months old.
Knowing what to feed your baby and child is vital in preventing iron deficiency. Breast milk has a good amount of iron, but babies need more when they are six months old. Formula-fed babies should get a formula that has iron added to it. Although it seems heavy, there are products on the market such as iron fortified baby cereal that are worth reaching for.
This article will discuss the importance of iron, how much iron babies and children need, and where they can get it. It will also discuss problems that can happen if children don’t have enough iron.
Why is Iron Important for Babies?
Iron deficiency is one of the most common micronutrient deficiencies in children. It causes anaemia, which affects young kids and pregnant women the most. Globally, it’s estimated that about 43% of people had iron deficiency in 2011.
Iron is an essential nutrient that our bodies need at all stages of development. It’s especially crucial for children because it helps them grow and develop properly. Iron is mainly used to create new red blood cells, but it also supports muscle growth in kids. Iron deficiency during pregnancy and early childhood can lead to poor growth and development, including problems with thinking, movement, and emotions.
Our bodies regulate the amount of iron we have by absorbing it from our food and recycling it from old red blood cells. Adults get most of their iron this way, but children need more iron from their diet since they’re growing rapidly.
Recommended Daily Iron Intake for Babies
According to the guidelines from the National Health and Medical Research Council (NHMRC), it is recommended that infants consume 7 mg of iron daily. To put that into perspective, this means infants should eat approximately 300 g of beef per day or 400 grams of iron-fortified cereal or formula that, for example, offers Else Nutrition. The suggestion largely agrees with the guidelines set by the Victorian Government Department of Health. These guidelines propose an iron dosage of 0.2 mg for infants aged 0-6 months, 11 mg for infants aged 7-12 months, and 8-9 mg for children aged 1-3.
Research by the South Australian Health and Medical Research Institute (SAHMRI) suggests that many babies and young children are not getting enough iron in their daily diet. The lead researcher, Dr. Merryn Netting, a paediatric dietitian, stated that 90% of babies aged 6-12 months consumed much less iron than recommended.
Baby’s First Iron-Rich Foods and How To Include Them
Strong evidence suggests that feeding babies with iron-rich foods and drinks like meat or iron-fortified cereal can help prevent iron deficiency and maintain good iron levels in their first year. However, if babies are already getting enough iron from sources like iron-fortified formula, the benefits of these complementary foods are not as clear. It’s worth noting that babies who primarily consume iron-fortified formula may need less iron from complementary foods starting at six months of age.
There are two forms of iron found in food: haem iron, which is readily absorbed by the body, and non-haem iron, which is more challenging for the body to absorb. Haem iron sources include meat (such as beef, lamb, pork, and kangaroo), poultry (including chicken, turkey, and eggs), seafood (like salmon, sardines, and tuna), and organ meats (such as liver, kidney, and pate).
If your baby follows a primarily plant-based diet, you can obtain iron from plant foods that contain non-haem iron. To meet the iron requirements, it is recommended to consume approximately 80% more iron. Good sources include iron-fortified bread and cereal, nuts, seeds, dried fruit, legumes, and tofu.
But how can you include these foods in your baby’s diet, particularly if they are a fussy eater? Introducing solids to babies during this stage can be challenging, especially as you navigate what foods your baby will and won’t accept. Let’s look at some iron-rich foods and how to incorporate them into your baby’s meals.
Fortified Infant Cereal
Most babies start eating solid foods with infant cereal that has added iron. It doesn’t taste very exciting but is often tolerated by fussy eaters. Try mixing it with vegetables or fruit. As your baby gets used to different flavors, you can reduce the amount of cereal and introduce meats, tofu, and beans. Choose fruits or veggies with vitamin C, like strawberries, broccoli, peppers, sweet potatoes, cantaloupe, mango, or leafy greens, to help your baby absorb the iron.
Nuts and Seeds
Nuts and seeds, particularly cashews, contain high amounts of iron. But with a lack of teeth, chewing them properly is a challenge and a choking hazard. To incorporate nuts and seeds into your baby’s diet, try nut butter, spreads, or even nut flour. Just make sure to choose options without any added salt or sugar.
You can mix nut butter with pureed soft vegetables and fruits like apples, berries, carrots, pumpkins, parsnips, and avocado. The vitamin C in these fruits and vegetables helps your baby’s body absorb the iron in the nuts.
Some parents have been cautious about giving babies nuts due to potential allergic reactions. However, avoiding nuts altogether may actually be worse. Unless your baby has a nut allergy, it’s recommended to introduce nuts regularly before they turn 12 months old.
Beans and Legumes
Beans and legumes are good sources of iron, especially when eaten with foods high in vitamin C. They can be a bit plain in taste, making them a great addition to purees. You can use canned beans like cannellini beans, white beans, chickpeas, kidney beans, or lentils. Alternatively, you can soak and cook them yourself. Mash or puree them with your baby’s vegetables, meat, or fruit.
When choosing canned beans, ensure they don’t have added salt because your baby’s kidneys can’t handle it yet. Avoid adding salt during cooking as well. If your baby is feeding themselves, you can make meatball-style balls or veggie burger patties for them to hold and eat. Mashed beans and legumes go well with soft-cooked pumpkin, sweet potato, green vegetables, tofu, egg, or meat to make tasty and iron-rich balls.
What is the Timeline for Introducing These Foods to My Baby?
- Introducing Solids (around six months):
Iron-fortified baby rice cereal can be an initial solid food. Offer pureed meats, fish and poultry, eggs, and legumes to babies from about six months.
- Appropriate Milk Feeds:
Breast milk or formula should be your child’s primary beverage until 12 months. Cows milk can be given in small amounts from 6 months of age.
- Soft Lumps (Around seven months to 8-9 months):
Finely chopped and cooked meat served with mashed vegetables. Mashed mince meats with sauce and pasta. Mashed beans/legumes, scrambled eggs, nut butter.
- Finger Foods (Around 8-9 months to 12 months):
Cooked strips of meat, chicken, or fish. Toast with nut butter. Lentil/bean patties. Slices of tofu. It can be served with sauces or cooked vegetables.
Tips for Maximizing Iron Absorption
There are certain things your baby should eat with their iron-containing foods for the iron to be absorbed more easily. Some foods that can inhibit iron absorption should be avoided or eaten at different times.
EAT: Vitamin C
Vitamin C enhances iron absorption by converting non-heme iron into a more readily absorbable form. Citrus fruits, bell peppers, melons, and strawberries are high in vitamin C. Consuming these foods during meals that include high-iron foods can boost iron absorption.
EAT: Vitamin A
Vitamin A helps to utilise stored iron, which is crucial in preventing iron deficiency anemia. Carrots, sweet potatoes, squash, red capsicum, cantaloupe, apricots, oranges, and peaches are good sources of vitamin A.
AVOID
Some foods can make it harder for our babies to absorb iron. These include spinach, some whole grains, and some nuts and legumes, which have something called phytate. Foods rich in calcium can also interfere with iron absorption. Soaking beans, lentils, and nuts can help remove the phytic acid and reduce its adverse effects on iron absorption. It’s best to separate calcium-rich and iron-rich foods to get the most iron into our bodies.
Warning Signs of Iron Deficiency in Babies
Insufficient iron in babies can manifest through the following symptoms:
– Inadequate weight gain
– Pale complexion
– Loss of appetite
– Irritability (being cranky and fussy)
– Fatigue and weakness
– Reduced physical activity
– Slower to reach developmental milestones
Conclusion
In conclusion, addressing iron deficiency in babies is crucial for their healthy development. Introducing iron-rich foods and ensuring a balanced diet can prevent this common nutritional issue. For families seeking plant-based options, products like the Else Nutrition Plant-Based Formulas, which is fortified with iron, offer a valuable alternative. This ensures that even in plant-based diets, infants can receive the necessary iron for their growth and development. It’s important for parents and caregivers to be proactive in managing their child’s iron intake, whether through dietary choices or appropriate supplementation, to support their overall health and wellbeing.