Introduction

Iron is an important mineral for your child’s healthy development. It is essential for the multiple roles it plays in your kid’s healthy development. But iron deficiency is a common phenomenon in many Indian kids nowadays, leading to iron deficiency and anemia in them, along with a horde of other health issues. This is nothing but the result of a diet poor in iron and other essential nutrients, like vitamin C. Sometimes, an unbalanced diet can also cause iron deficiency; for example, excessive calcium consumption can lead to poor absorption of iron in children. Poor iron levels cause fatigue, weakness, mental fog, and poor concentration in growing kids. Therefore, parents must take care to ensure their child’s diet is full of essential micronutrients in adequate amounts, especially iron. Here is a quick guide to the role iron plays in your kid’s diet.

Daily Iron Requirement Of Kids

The Indian Council of Medical Research or ICMR recommends,

• Children aged 7 to 9 to consume 15 mg regularly
• Boys aged 10 to 12 require 16 mg per day, while girls of the same age require 28 mg daily.

Iron is especially required by kids in their growing periods, aka infancy and adolescence. Adults need more iron during pregnancy. Iron also plays a crucial role in the strength development of children. Check out its benefits below.

The Role Of Iron In Strength Development In Children

Iron is a crucial nutrient for the production of hemoglobin, healthy blood cells, and the transportation of oxygen throughout the body. It plays an administrative role in the body, ensuring smooth functioning and healthy maintenance of various bodily functions. Iron is necessary for the metabolism of proteins, formation of muscles, healthy maintenance of connective tissues, and secretion of certain hormones. It also plays a major role in nerve development and improved brain functioning. Thanks to iron’s role in maintaining healthy and enduring bones, muscles, and connective tissues, kids have a lower chance of suffering from injuries and gaining resilience and strength instead. Also, a well-functioning brain and healthy cognition improve performance in sports as well as academics, ensuring a well-rounded and wholesome development your kid deserves. Iron also supports your kid’s immunity, keeping certain health issues and diseases at bay.

Consequences Of Iron Deficiency On Your Kid’s Health

• Fatigue
• Paleness Of Skin
• Irritability
• Lack Of Appetite
• Low Levels Of red blood cells
• Fast Or Irregular Heartbeat
• Weight Loss
• Dizziness
• Brain Fog
• Headaches

Nourishing Food Sources Of Iron For Children

Iron exists in two forms, heme and non-heme. Animal protein and seafood offer heme and non-heme iron, while plants provide only non-heme iron. However, the human body absorbs heme iron much faster than non-heme iron, in greater quantity. Therefore, it is recommended to incorporate more foods rich in vitamin C into your kid’s diet, as it promotes iron absorption. Also, if your kid is a vegetarian, then their iron intake must be doubled for their body to absorb adequate amounts. Here are some nutritious iron-rich foods for your kid.

Spinach And Broccoli

Spinach and broccoli are wonderful sources of iron among other leafy and cruciferous vegetables. Since it is a non-heme iron source, pair it with a vitamin C-rich food, like a glass of freshly squeezed orange or apple juice for optimal results.

Seafood

Seafood like salmon (rawas), tuna (soorai), and tilapia are good sources of iron. Locally sourced by fishermen, seafood is rich in healthy fatty acids, vitamins, minerals, and protein, while offering a range of health benefits. Grill them and serve with a nice gravy or curry and some vitamin C-rich vegetables for an ideal iron-rich meal for your kids.

Legumes

Legumes like beans, rajma, chickpeas, peas, soybeans, and more are rich in iron, magnesium, potassium, and protein, making it the perfect food to boost your vegetarian kid’s strength and energy levels.

Oats And Quinoa

Being fortified cereals, oats and quinoa (pseudocereal) are good sources of iron, fiber, and protein. Also, quinoa has the advantage of being gluten-free and containing all the amino acids. As for oats, it faithfully defends its course with its nutritious consistency and simplicity for children and adults alike.

Dark Chocolate

Kids will be overjoyed with the fact that dark chocolate possesses yet another health benefit. It is a wonderful source of iron, copper, and magnesium when consumed in moderation. It is best to purchase dark chocolates with at least 70% cocoa and bake desserts at home to delight your kids.

Conclusion

Iron is an important micronutrient, especially because of the diverse roles it plays in ensuring the healthy functioning of the body and the development of strength and resilience in your kids. Ensure no other foods, like calcium or tannins (present in tea and coffee) interfere with your kid's iron-rich meals, at least for an hour preceding and during it, to guarantee maximum absorption of the nutrient.