Did you know how important iron is in your baby’s diet during weaning and the vital role it plays in their health? For me, learning about the importance of iron was very helpful, especially in terms of how I can combine foods to ensure adequate iron intake in my child’s diet and preventing iron deficiency without having to use artificial iron supplements. In today’s post, you will find more information about foods rich in iron and the recommended amounts for babies.
Iron is an essential mineral for the healthy growth and development of a child. It is important for the production of hemoglobin, which helps transport oxygen through the blood to all organs and tissues in the body. Additionally, iron helps with brain and nervous system development, as well as regulating the immune system.
In the first 6 months of life, babies receive more than enough iron from breast milk or formula, but after that, the amount of iron that children receive decreases significantly unless acted upon. Therefore, it is important to begin introducing iron-rich foods into your child’s diet starting at 6 months of age.
The absorption of iron from food can be influenced by various factors, including the type of iron contained in the foods and the presence of other substances and nutrients in the body.
For example:
- Heme iron is found in meat, poultry, turkey, and fish, and is more easily absorbed by the body than non-heme iron, which is present in plant-based foods. Some substances can reduce the absorption of iron;
- Milk and dairy products, while a good source of calcium and other minerals, can interfere with the absorption of iron from other foods because the calcium in dairy products can form complexes with iron, making it more difficult for the body to absorb. Therefore, it is not recommended to offer milk or dairy products to children while administering iron supplements or during iron-rich meals;
- Tea contains polyphenols, which can bind with iron and impede its absorption. It is recommended to avoid consuming tea one hour before or after meals;
- High-fiber foods such as whole grains, fruits, and vegetables can slow down the absorption of iron from foods because fibers form complexes with iron, impeding its uptake into the bloodstream;
- Spinach, dried beans, and lentils are rich in folic acid, which can reduce the absorption of iron. However, these foods are important in children’s diets and should be consumed together with iron-rich and vitamin C-rich foods to maximize iron absorption;
- Soy and tofu contain phytates that can bind with iron and impede its absorption;
- Eggs contain proteins that can inhibit iron absorption;
- Cruciferous vegetables such as broccoli and cauliflower contain compounds that can interfere with iron absorption;
- Sesame and pumpkin seeds, these contain phytates, which can bind with iron and impede its absorption;
- Nuts and almonds, these contain phytates and other substances that can reduce iron absorption;
- Baked goods and sweet cereals, these often contain added calcium, which can interfere with iron absorption.
We should also be careful about how we prepare iron-rich foods, as the method of preparation can influence the amount of iron the child receives. For example, heme iron from meat is better absorbed by the body than non-heme iron from plants, but non-heme iron can be better absorbed when consumed with foods high in vitamin C. Additionally, iron from solid foods is better absorbed when boiled or baked, rather than fried or grilled.
As mentioned, foods rich in vitamin C can help improve iron absorption. Here are some examples of vitamin C-rich foods that can help improve iron absorption:
- Citrus fruits: Oranges, tangerines, grapefruit, lemons, and limes are good sources of vitamin C and can be consumed as they are or used in recipes;
- Strawberries: these delicious fruits are rich in vitamin C and can be added to salads, smoothies, or yogurt;
- Kiwi: delicious and exotic fruit, kiwi is rich in vitamin C and can be consumed as it is or added to fruit salads;
- Mango: this tropical fruit is another good source of vitamin C and can be consumed as it is or used in recipes;
- Bell peppers: bell peppers of all colors are rich in vitamin C and can be added to salads, sandwiches or used in vegetable recipes;
- Broccoli: this is an excellent food for health and is rich in vitamin C, fiber, and other beneficial nutrients for the body. It can be added to salads, smoothies, or cooked as a side dish for main courses;
Other items of note include:
- Berries: strawberries, raspberries, blueberries;
- Papaya
- Pineapple
- Goji berries
- Brussels sprouts
- Cabbage
- Cauliflower
- Asparagus
- Sweet potatoes
In a child’s diet, it is important to include foods rich in vitamin C in combination with foods rich in iron to ensure efficient absorption. For example, a berry and spinach smoothie can be a healthy and delicious option to help with iron absorption. Additionally, a broccoli and bell pepper salad can be an excellent choice to ensure optimal iron absorption.
Here is a list of iron-rich foods:
- Red meat: beef, lamb, pork, etc.
- Chicken, turkey, and other poultry
- Fish and seafood
- Legumes: beans, lentils, chickpeas, peas, etc.
- Eggs
- Iron-fortified cereals, such as oatmeal and breakfast cereals
- Pumpkin and sesame seeds
- Nuts and seeds, such as almonds, cashews, walnuts, sunflower seeds, and pine nuts
- Dark green leafy vegetables, such as spinach, kale, lettuce, and broccoli
- Sweet potatoes
- Mushrooms, such as shiitake mushrooms
Foods suitable for starting the baby’s diversification:
- Low-starch vegetables such as carrots, zucchini, sweet potatoes, peas, green beans, and spinach.
- Low-acid fruits such as bananas, pears, peaches, pumpkin, and avocado.
- Whole grains such as brown rice, oatmeal, buckwheat, and quinoa.
- Easily digestible proteins such as chicken and turkey meat, white fish, tofu, and boiled legumes.
- Healthy fats such as olive oil, natural peanut butter, or avocado butter.
- Baked apples instead of raw
- Pear
- Watermelon
- Millet
- Cheese/tofu
Here are some other foods and amounts of iron per 100 grams of food:
- Beef, 2.6 mg
- Lamb, 1.8 mg
- Pork, 0.9 mg
- Chicken, 1.1 mg
- Turkey, 1.4 mg
- Fish (salmon, tuna, sardines), between 0.5 and 1.8 mg
- Seafood (mussels, shrimp, crab), between 1.2 and 5.6 mg
- Beans, 2.7 mg
- Lentils, 3.3 mg
- Chickpeas, 2.5 mg
- Peas, 1.5 mg
- Oats, 4.7 mg
- Pumpkin seeds, 8.8 mg
- Sesame seeds, 7.8 mg
- Nuts (almonds, cashews, walnuts), between 1 and 3 mg
- Sunflower seeds, 5.3 mg
- Spinach, 2.7 mg
- Kale, 1.5 mg
- Lettuce, 0.5 mg
- Broccoli, 0.7 mg
- Sweet potatoes, 0.6 mg
- Shiitake mushrooms, 2.1 mg
