Vitamins and minerals form a vital part of our diets. Our bodies need them to function efficiently. Iron is a mineral that aids in several functions of our body. Adults and children both need adequate iron for good health. But iron for kids is a must, as it assists the growth and development process in kids. Iron deficiency in children can adversely affect their growth and development.
Iron deficiency in children and teens is a fairly common issue. At least two out of ten kids suffer from not having enough iron in their diet. Iron deficiency in children can range from mild effects to a more severe level causing iron deficiency anemia. It is a condition that results in a reduced amount of red blood cells being produced in the body. The number of these cells goes below the normal amount of red blood cells that your child must have at a certain age.
An adequate amount of iron is required in the body for combating iron deficiency in children, and even adults. This is because iron has an important role in the functioning of our system. Out of numerous other roles, here are few significant roles of iron in the body:
The need for iron increases in children and teenagers in their growing years. Factors contributing to iron deficiency in children possibly include:
Iron deficiency anemia may cause delayed growth and development in your child. It refers to a condition in which the amount of red blood cells (RBC) production is reduced to below normal. The average RBC count in children between the age of 1-18 years ranges between 4.0-5.5 million cells per microliter. Anemic children produce RBC lesser than this count. RBCs are carriers of hemoglobin, a protein responsible for moving oxygen all around the body and cells. Iron helps produce hemoglobin. A decreased RBC count in your child’s body would adversely affect the health of your child.
Iron deficiency anemia may cause your child to experience mild weakness, pale or yellow skin, irritability, feeling tired easily or feeling weak, nails and eyelid lining may appear less pink than usual. However, if the anemia is severe the child may have shortness of breath, headaches, swollen hands and feet, rapid heart rate, dizziness, restless leg syndrome.
While boys may have iron deficiency due to rapid growth that is linked with puberty, teenage girls experience iron deficiency anemia more often than boys. A simple reason for that difference is that their bodies are unable to store as much iron as boys, and further the loss of blood through menstruation makes it worse for them when they hit puberty. Blood loss leading to loss of iron in the body may make them anemic.
A healthy body is able to absorb approximately 18% of the available iron from a non-vegetarian diet and about 10% from a vegetarian diet.
There are a myriad of healthy options available around us to fulfill the need of an optimum iron intake in children and teens. Iron deficiency in children can be prevented by taking some effective steps to improve the diet of your children.
Consuming iron-rich foods can considerably increase the intake of iron in children.
Food sources: Meat such as pork, lamb, beef, liver and other organ meats. Poultry such as chicken, duck, turkey. Seafood such as fish, shellfish, oysters.
Meat alternatives such as lentils, chickpeas, dried beans, eggs, nuts. Fruits and veggies like Apples, bananas, pomegranate, spinach, peas. Iron-fortified cereals, breads and pastas. Dry fruits like raisins and apricots.
Vitamin C helps the body to absorb iron. Encouraging your child to consume a more vitamin C enriched diet will help in the absorption of iron and to prevent iron deficiency in children.
Food sources: Lemons, berries, oranges, strawberries, broccoli, chilli peppers, capsicum.
Teenage girls require more iron intake during their menstruation days, as there is a loss of iron through blood loss in those days. Providing teenage girls more foods that are rich in iron in this period is crucial to balance the iron intake in their body and avoid any iron deficiency symptoms in children.
Kids who are picky in their food choices and tend to stick to certain foods cut down their palette or array of healthy food that constitutes a healthy diet full of essential vitamins and minerals. Parents could encourage their kid to increase their iron intake by making some innovative, tasteful drinks or dishes that contain iron-rich elements. Since these picky kids would only eat or drink things that don’t appease their tongues, so this method could help ensure an increased iron intake.
The daily eating habits of your children are a key factor to maintaining their health. As kids grow up they become more active and engrossed in energy consuming routines and activities. The heightened need for iron in their body demands attention and an improvised diet chart. Children and teenagers tend to avoid healthy food options and get more attracted to unhealthy junk foods and sugary drinks that only hamper their health.
Parents do everything to keep their kids healthy. All they need is the right guidance and resources to do the same. Iron for kids is a key mineral that ensures healthy growth and development in children and teenagers. So stack up your home with the best and healthiest options that are good sources of iron and leave no space for iron deficiency in children.