Nutrition Recommendations: Iron
We continue a multi-part series on nutrition this week, specifically regarding vitamins and minerals. These dietary elements are a very important part of your child’s growth, and while a varied diet can be difficult with picky eaters, hopefully this series will help you understand why it is important to keep fighting for healthy food choices for your child.
Today we discuss the mineral Iron.
What does it do for your body?
Iron is another essential mineral that the body needs for proper growth and development. Iron is used by the body to create a proteins called hemoglobin and myoglobin, both of which function to transport oxygen. Iron is also necessary for certain hormones in the body.
The majority of the iron in the body is used for hemoglobin production. This important molecule is part of the red blood cells and is required for transferring oxygen from the lungs to the rest of the body.
Without adequate amounts of Iron, the body cannot make the necessary amounts of hemoglobin, and if this is prolonged, leads to “iron-deficiency anemia.” This type of anemia is marked by smaller, paler red blood cells. It causes fatigue, weakness, mental fogginess. This is unfortunately common in young children who do not obtain adequate amounts of Iron in their diet, and in teen girls with blood loss from heavy periods.
Where do you get it?
The dietary sources of Iron are numerous and include the following:
- Lean meats and poultry, including beef, veal, pork, lamb, turkey, chicken, and liver
- Seafood, including fish, shellfish
- Vegetables, including broccoli, sweet peas, Brussel sprouts, kale, tomatoes, green beans, beets, and cabbage.
- Lentils and beans
- Iron-fortified breads and cereals
Breastfeeding infants should receive oral Iron supplementation starting at age 4-6 months, as Iron is not contained in adequate amounts in breastmilk.
How much do you need?
The daily recommended amount of Calcium depends on age.
Birth-6 months: 0.27mg
Infants 7-12 months: 11mg
Children 1-13 years: 7-10mg
Teens: 14-18 years: 11-15mg
Interestingly, vegetarians need about twice as much iron from dietary sources as those who eat meat, because the gut does not absorb the type of iron in plant foods as well as the type present in animal sources.
You do not have to specifically track your child’s Iron intake daily. In fact, that would be fairly difficult to do. If your child eats a good variety of healthy foods, including lean meats, green vegetables, and lentils, it is likely that he or she is easily obtaining the Iron needed. Pay closer attention to children on a Vegetarian diet. If your child is very picky, allergic to milk protein, or has a very restrictive diet for other reasons (sensory processing disorder, autism, allergies) then you will want to pay closer attention to his or her daily intake.
Is too much dangerous?
Just like many other vitamins and minerals we have discussed, too much Iron can be harmful to the body. High doses of iron supplementation can cause nausea and vomiting, abdominal pain, and constipation. Extremely high doses of Iron can cause organ failure, convulsions, and death. Avoid ingestion of “mega vitamins” or other supplements that contain higher than recommended daily doses of iron. Keep supplements away from children.
More information
https://ods.od.nih.gov/factsheets/Iron-Consumer/
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