Essential information on iron

Here are some facts about this nutrient, which is essential for your child’s development

IRON IS ESSENTIAL for a healthy child. “Iron is as important for brain development and behaviour as omega acids,” reminds Dr Paul Sinclair, a Cape Town based paediatrician.

Iron is required for the manufacture of haemoglobin found in our red blood cells, which helps to transport oxygen in the bloodstream. Anaemia is a reduction of the amount of haemoglobin in the bloodstream, reducing the amount of oxygen available to all body cells. When the brain is deprived of oxygen, dizziness may result. Other symptoms of anaemia include: weakness, fatigue, paleness, brittle nails, loss of appetite, abdominal pains, growth abnormalities and lowered immunity.

Iron deficiency and anaemia are common among children. The risk of developing iron deficiency anaemia is also increased in children who drink a lot of cow’s milk or consume dairy products (yoghurt or cheese) in excess rather than eating foods that provide more iron. Dairy products contain phosphates that inhibit iron absorption.

IT NEEDS A BIT OF HELP TO BE ABSORBED

Vitamin C enhances the absorption of iron from foods, so combining foods that provide both a source of iron and vitamin C will ensure optimal iron absorption from your child’s intestines into her bloodstream, where it’s needed. Rich sources of vitamin C include tomatoes, sweet peppers, broccoli, raw cabbage, guavas, strawberries and oranges.

Therefore, consuming these vegetables or fruit together with a meal providing a source of iron is recommended. Here are a couple of ideas:

Lean mince with mashed potato and vegetables (which can be cooked and puréed with the meal, depending on your baby’s age) such as tomato or broccoli, or serve with a salad (with sweet peppers, spinach leaves and tomatoes) if age appropriate.

Chicken stew with rice, veggies and half a glass of strawberry juice make for an iron-laden meal.

WHAT ABOUT IRON SUPPLEMENTS?

Dr Sinclair says that iron supplementation is particularly necessary in poor areas where not much meat is eaten, in picky eaters or in children who were only introduced to solids after six months. However, iron supplements often lead to constipation in our little ones, or even nausea and tummy pain.

If your child is on an iron supplement, or you’re considering giving her one, you can minimise these side effects with Dr Sinclair’s tips:

Get the dosage right – stick to 3 to 5mg per kg of weight per day.

Make sure it’s not taken with foods or drinks that bind iron, such as tea.

Use chelated iron products wherever possible. Iron that’s gone through the chelation process is easier to absorb than when it’s not been through this process.

DID YOU KNOW?

Babies who are born at term have enough iron to last around five or six months. Once they’re older than six months, they’ll need to get their iron needs met from their diet. Although breast milk contains iron, the levels may not be high enough to satisfy the needs of a baby older than six months.

And likewise for formula milk fortified with iron – you can’t rely on it to give your baby enough iron after the age of six months.

Iron-fortified formula is estimated to only meet about 40 or 50 percent of your baby’s daily iron requirements. So she must get the remaining iron from food.

This is why introducing solids at the right time is important to ensure your baby gets enough iron – as well as other nutrients, of course.

POPEYE FAUX PAS

“Most of our iron is gained from eggs and meat and supplemented foods or formulas,” explains Dr Sinclair. “Leafy green vegetables such as spinach are high in folate and other water-soluble vitamins, but although they worked for Popeye, they are not actually the best source of iron.”

Popeye’s spinach obsession is actually full of irony. Apparently, he would have been better off eating the can his spinach came in for an iron boost than the leaves themselves.

This is because in the 1980s, scientists analysed the iron content of spinach incorrectly, putting a decimal point in the measurement in the wrong place. This resulted in the “official” iron content of spinach being 10 times larger than it actually is. So, as nutritious as spinach is, it is not going to make you suddenly grow an impressive set of biceps like Popeye!