Iron deficiency in children

Iron deficiency, it’s common amongst adults and children in Australia. But I have to admit, as a nutritionist it wasn’t something I was actively thinking about often. I have spent so much time worrying about how many veggies my kids eat daily (which still isn’t a bad thing!) but rarely their iron intake. But just how common iron deficiency is and the effects this can have on kid’s behaviour and development was brought to my attention by a GP in a casual conversation. And the nutritionist in me went, oh of course! But the mother in me went, oh of course—great now what will my fussy three-year-old eat! When any of us become iron deficient we might find ourselves fatigued, unable to concentrate, a little dizzy, sometimes out of breath when exercising and with pale skin. When kids become iron deficient, they can have any of those symptoms but can also appear irritable and can show behavioural issues. And while your child may not be iron deficient, being aware of their iron needs may still help with their energy levels, growth and development.

So how much iron do kids need? Babies 7-12 months need 11mg per day. 1 -3 years old need 9mg per day. 4-8 years old need 10mg per day. 9-13 years old need 8mg per day. And while that doesn’t sound like much, take a look at these high iron foods that most kids will actually eat and their iron content: 1 cup beef mince = 5mg 2 eggs = 1.6mg 2 Weetbix biscuits = 4.2mg 1 cup cooked wholemeal pasta = 2.3mg 100g tin tuna = 1.07mg ½ cup baked beans = 2.2mg So how do you put it together to reach your child’s iron needs? Well, this is one example of a day on a plate for a 5 year old! Breakfast: 2 Weetbix with milk Lunch: 1 egg and slice of toast Snack: Milo drink, made per instructions Dinner: Spaghetti Bolognaise sauce and Wholemeal Pasta

It’s also important to remember that haem iron (animal based) is absorbed more efficiently than non-haem (plant based) iron. However, cooking plant-based sources can also improve their iron absorption, and so too can Vitamin C, with the later also applying to haem iron sources. Meals such as spaghetti bolognaise are great for that reason, by adding tomatoes to a sauce with beef mince and serving with wholemeal pasta. Other ways to include vitamin C with iron sources include serving strawberries or raspberries with Weetbix or cooking baked beans with a can of tomatoes.

It is important to remember that deficiency can only be diagnosed by a GP, so if you think your child is deficient do make an appointment and hold off buying any supplementation until then. What you can do in the meantime is look for those iron rich food sources, team them with Vitamin C and gently encourage kids to eat them!

By Rachel Saunders, BMSc Nutrition, Build It balanced. Rachel believes everything in life should be about balance and in particular that our diets should be balanced. A balanced lifestyle and a balanced diet is healthy and most of all it’s enjoyable. www.builditbalanced.com.au