2 minAs many people know, iron is essential for the body, especially when it comes to the growth and development of children. An iron deficiency can therefore cause problems for your little one. But how do you recognise an iron deficiency? And what can you do to ensure that your child gets enough iron? Read on to find out more!
In this article, you will read
- Why iron is so important
- What the symptoms of iron deficiency are in children
- Which children are at greater risk of iron deficiency
- Tips to prevent or supplement iron deficiency
What is iron and why is it important?
Iron is an essential mineral that transports oxygen to all the cells in our body via the blood. Iron helps produce haemoglobin, the protein in red blood cells that distributes oxygen throughout the body. This oxygen supply is essential for healthy and optimal development, especially for the brain and muscles.
An adult needs an average of about 11 mg of iron per day. Without sufficient iron, your body does not function as well, which you will notice in the form of fatigue and lower resistance.
For children up to 5 years of age, the recommended amount is around 8 mg per day. However, children need much more iron per kilogram of body weight than adults because they are growing rapidly and need extra nutrients. This makes it especially important to be alert to signs that may indicate a deficiency.
Signs of iron deficiency in your child
- Pale skin: One of the most recognisable signs of iron deficiency is paler skin than normal. This is because there are fewer red blood cells to transport oxygen, making the skin appear less pink or healthy.
- Fatigue: Children with iron deficiency often feel tired quickly and have less energy to play, learn or do other daily activities. This can affect their enthusiasm and general mood.
- Shortness of breath: Because the blood can carry less oxygen, children with iron deficiency may become short of breath more quickly, especially during physical exertion such as running or playing sports.
- Difficulty concentrating: Iron is important for brain function. A deficiency can make it difficult for children to concentrate, which can affect their performance at school.
- Brittle nails and hair loss: Iron deficiency can cause nails to become thinner and more brittle. It can also lead to hair loss or reduced hair growth.
Children at increased risk of iron deficiency
Although every child needs a good intake of iron, certain groups are at greater risk of deficiency. It is important to be extra alert to signs of iron deficiency in these children.
Children at increased risk include:
- Premature babies or babies with low birth weight: They have built up less iron reserves at birth and can deplete them more quickly.
- Children who consume little iron-rich food: Think of fussy eaters or children who eat little meat, fish, legumes or green vegetables. Even with a vegetarian or vegan diet, the risk of iron deficiency is greater if no conscious effort is made to include plant-based sources of iron and ensure their absorption.
- Children with certain conditions: For example, gluten intolerance (coeliac disease) or Crohn's disease. These conditions can interfere with the absorption of iron in the intestines, which can lead to deficiencies despite adequate intake.
- Children in a growth spurt: During periods of rapid growth, such as in toddlers or adolescents, the body consumes more iron.
- Teenagers who menstruate: Girls who menstruate lose blood every month, and therefore also iron. If this is not properly replenished through diet or supplements, a deficiency is more likely to develop.
Preventing iron deficiency
Fortunately, in most cases, iron deficiency can be easily prevented or supplemented with the right diet and lifestyle choices. Below are some practical tips for getting enough iron:
#1 Choose iron-rich foods
Ensure a varied and balanced diet with sufficient iron-rich foods.
These include:
- Lean red meat, poultry and fish (rich in easily absorbable haem iron)
- Eggs, legumes, tofu, lentils, whole grains and nuts
- Dark green leafy vegetables such as spinach, kale and Swiss chard
#2 Combine with vitamin C
There are two types of iron in food: heme iron (from animal products) and non-heme iron (from plant sources). Heme iron is more easily absorbed by the body. Vitamin C helps the body to absorb non-heme iron better. For children who do not eat meat, it is therefore extra important to combine iron-rich foods with vitamin C and supplements where necessary.
So combine iron-rich foods with fruit, such as oranges, kiwis, strawberries or mangoes, or vitamin C-rich vegetables such as peppers, broccoli or tomatoes.
#3 Avoid cow's milk before the age of 1
Cow's milk contains relatively high levels of calcium, which can inhibit the absorption of iron from food. Therefore, only give regular cow's milk after the first birthday and, for young babies, opt for breast milk or a suitable follow-on milk.
#4 Pay attention to iron absorption
Calcium is not the only substance that inhibits iron absorption. Some other substances also inhibit absorption. These include:
- Phytate, a substance found in whole grains, seeds and legumes
- Polyphenols, which are mainly found in coffee, black tea and cocoa
- Although this mainly affects adults, it is good to know if you are concerned about your own iron intake.
- Fibre. Although fibre is healthy and an important part of a balanced diet, large amounts can reduce the absorption of minerals such as iron in young children. Therefore, give fibre-rich foods in moderation around main meals containing iron-rich foods, and ensure they are spread evenly throughout the day.
#5 Add iron-rich snacks
For children who do not allow much variety in their diet, it can be challenging to get enough iron. In that case, you could consider iron-rich snacks such as dried fruit (such as apricots or raisins), fortified breakfast cereals or smoothies with spinach and fruit.
When is an iron supplement necessary?
In some situations, it is difficult to get enough iron from food alone. A supplement can then offer a solution. This applies, for example, in the case of a diagnosed iron deficiency or if your child belongs to a risk group, such as during a rapid growth phase, prolonged poor appetite or certain medical conditions such as coeliac disease or chronic inflammation. Teenagers who menstruate, vegetarians or vegans, or children who have difficulty absorbing iron from food may also need extra supplementation.
Make sure that the supplement contains an easily absorbable form of iron, such as iron bisglycinate. It is extra effective if vitamin C is also added, as this improves the absorption of iron in the body. If in doubt, consult your doctor or an expert first. This way, you can be sure whether it is necessary and in what dosage.
Conclusion
A good iron balance is particularly important for children's growth, development and immunity. Signs of iron deficiency, such as fatigue, pale skin or reduced appetite, are not always immediately recognised. However, they can have a major impact on your child's daily functioning and health. Do you suspect that your child has an iron deficiency? To be on the safe side, have their blood checked by your GP. Timely treatment helps to prevent further complaints and supports healthy, energetic development.
Do you have any questions or would you like personal advice? Please feel free to contact us, we are happy to help!
