Iron plays a significant role in a child’s growth and overall health. It is also an important component of haemoglobin, a protein present in blood that helps transport oxygen from our lungs to the rest of our body.

Lack of iron in the body can result in anaemia, a condition in which our blood is not able to carry oxygen effectively. This can make us feel weak, tired and can result in shortness of breath. In children, iron deficiency anaemia can have long-lasting adverse effects as it can impact their mental and motor development.

The 2 types of iron found in our diets are:

• Haem iron – found in animal tissue such as beef, lamb, chicken and fish. This form of iron is most easily absorbed by the body.
• Non-haem iron – found in animal tissue, animal-based products and plant foods such as dried beans and lentils. Good vegetarian sources of non-haem iron include iron-fortified breakfast cereals, wholegrains and legumes (beans and lentils). Plant-based sources of iron include: dark green leafy vegetables such as broccoli, raisins, nuts, prunes, dried apricots, seeds, dried beans and peas, and iron-fortified cereals, breads and pastas.

If your child is exhibiting any of these signs, it is possible that they have an iron deficiency. Some of the signs you should look out for are:

• Pale eyes, nails and skin
• Fatigue and lethargy
• Poor appetite
• Rapid breathing
• Frequent episodes of infection
• Relatively slower growth and development
• Behavioural problems
• Cold hands and feet
• Unusual cravings for things such as paint, dirt, ice etc

Certain foods and drinks affect how much iron your body absorbs.

To boost iron absorption:

• Consume foods high in vitamin C, such as tomatoes, citrus fruits and red, yellow and orange peppers.
• Include animal protein (haem) with plant (non-haem) sources of iron, such as meat with beans. For example, beef and kidney beans in a chilli con carne.
• Cook plant sources of iron (such as vegetables). In most cases, cooking increases the amount of available non-haem iron in vegetables. For example, the body absorbs 6% of the iron from raw broccoli, compared to 30% from cooked broccoli.

Despite our best efforts, we may not always be able to understand or fulfil the necessary iron requirements for our children. The body cannot naturally produce iron; therefore, it is important to make sure that kids get these vital building blocks from the food they eat. Blending the foods mentioned above in your child’s diet will help them gain the necessary iron to stay healthy and strong.