Helping Your Child Get His Iron

Iron is one of the most important elements we need in our bodies. We need it to make hemoglobin, which helps to carry oxygen through our bodies. When we aren't getting enough of it from our diet we'll feel tired, sluggish and less able to fight off infection. And younger children need iron for normal brain development. Having this information concerned me that my two fussy eaters aren't getting enough of this much-needed element.

I have two children with Sensory Processing Disorder (SPD). Although the disorder itself doesn't cause any sort of health or eating issues, its effects on the sensory systems used in the skill of eating can. My oldest daughter, Jaimie, has an extremely defensive tactile system. What this means is that even though she may enjoy the flavor of the foods we give her, oftentimes she isn't able to get past the texture, temperature or other 'feels' of the foods. And because her olfactory system is also highly sensitive, and smell and taste work so closely together, mealtimes pose a lot of frustration for her. My son, Xander, doesn't have the same tactile or olfactory issues but his mouth muscles are very weak and he has a gag reflex often interfering with the foods getting past the tongue. In other words, Xander struggles with the mechanics of eating. With meat being the most difficult food in terms of being able to chew, cope with textures and swallow effectively not much of this food group was being consumed. They drink a lot of milk, eat cheese, yogurt and other forms of protein but these foods lack iron.

How much iron do children need?

When children aren't getting enough iron, they run the risk for developing low iron stores or even iron deficiency anemia. According to the Food Guide, children between the ages of one and five should be getting 1 Food Guide Serving of Meat and Alternatives per day [1 serving would equal two eggs, two tablespoons of peanut butter, ¾ cup of tofu or ¾ cup of legumes]. The amount of iron children need from infancy to the age of 13 is about the same:

7 months to a year: 11 mg

one to three: 7 mg

four to eight: 10 mg

nine to thirteen: 8 mg

Once puberty kicks in, girls between the ages of fourteen and eighteen need a little more (15 mg) than boys do (11 mg).

Types of iron and iron supplements.
There are actually two different types of iron in the foods we eat. The first is called heme iron and is found in meats, poultry and fish. This type of iron is better absorbed by the body. The second type of iron is called non-heme iron, which is found in legumes, vegetables, fruit, grains, nuts and iron-fortified grain products. As with other vitamins and minerals, the automatic assumption is to turn to supplements to give our bodies the iron it needs. Not everyone needs an iron supplement, however, and too much iron in children can actually be toxic. Therefore, it's best to seek guidance regarding iron supplements from your child's physician, pharmacist or Registered Dietician.

How to boost iron in your child's diet:

As with Jaimie and Xander, I try my best to follow the Food Guide, getting them their 1 - 2 servings of Meat and Alternatives per day, as well as their needed fruits and veggies. But there are days where this isn't as easy as it sounds. Here are a few suggestions in sneaking a few extra forms of iron into your child's daily food intake:

* Vitamin C helps the body absorb more iron. Try serving fruits or vegetables high in vitamin C or cook high iron foods together with good sources of vitamin C. Some good sources of Vitamin C include cantaloupe, honeydew melon, grapefruit, kiwi, oranges, papaya, mango, most berries, pineapple, citrus juices, broccoli, brussel sprouts, cabbage, cauliflower, kale, peppers, potatoes an tomatoes.

* Cook foods in cast-iron pans.

* Try adding dried beans, peas, or lentils to soups, stews, salads, sauces or casseroles.

* Add molasses, nuts and/or dried fruit to cereals or baked goods.

* Choose whole grains and dried cereals fortified with iron.

* Sprinkle those iron-fortified cereals above, bran or wheat germ to hot cereals, applesauce, yogurt, baked goods or smoothies.

* Teas, coffee or other beverages containing caffeine can reduce the amount of iron our bodies absorb. Don't serve these with meals.

When you're child has eating issues or is a fussier eater, getting those essential vitamins and minerals, like iron, can be a concern for caregivers. Things have gotten a bit better in our house. In fact, our Nutritionist told us at our last visit that both Jaimie and Xander are improving! The key is to be as supportive as possible, understand your child's specific issues with eating-whether sensory, 'mechanical', or other issues-and offering them a variety of good foods to choose among. And always seek the help of a professional to help guide you on the right path for your child's specific needs.

SIDEBAR: THE BEST SOURCES OF IRON

For meat, the appropriate serving size is approximately 2 ½ ounces. Here are some of the top choices with the amount of iron (mg) in each: beef (1.5 to 3.0), chicken (1.0), pork (1.0), turkey (1.0 to 1.7), clams (20.9), fish (0.5 to 1.0), sardines (2.0), shrimp (2.0), oysters or mussels (5.0 to 7.0), lamb (1.5 to 1.8), beef liver (4.9), chicken liver (9.6), or pork liver (13.4).

Some other great sources of iron are found in dark green vegetables, legumes, beans, cereals and soy products. Here are some of the best of these products including portion size and the amount of iron per serving (mg): ½ cup Amaranth (7.8), ½ cup asparagus (2.3), ½ whole wheat bagel (1.5), 30 grams of iron-enriched cold cereal (4.0), ½ cup chard (2.0), ¾ chickpeas (3.5), 5 dried figs (0.8), 2 eggs (1.8), ¾ lentils (4.8), ½ lima beans (2.2), 1 tablespoon blackstrap molasses (3.6), ½ cooked enriched pasta (1.0 to 1.5), 1 medium baked potato with skin (1.8), ½ of quinoa (1.7), ¾ cup red kidney beans (3.8), ¾ soybeans (6.5), ½ spinach (3.4) or ¾ firm tofu (2.0 to 7.0).

As you can see, you don't need very much of any one suggestion to get some of that precious iron. Yes, some of these items can post issues for children who have issues with textures, taste, smell or chewing but many of these items can be shredded into favorite sauces, soups or stews, blended into a smoothie or squished into dips or dressings. Use your imagination!

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SOURCES:

Canadian/American Food Guides
The Strength of Iron information sheet, Alberta Health Services, August 2009
When Your Child Refuses Meat information sheet, Alberta Health Services, October 2007