Ever wonder why so many cereals and infant formulas are
fortified with iron? Iron is a nutrient that's needed to make
hemoglobin, the oxygen-carrying component of red blood cells
(RBCs).
Red blood cells circulate throughout the body to deliver oxygen
to all its cells. Without enough iron, the body can't make
enough RBCs, and tissues and organs won't get the oxygen they
need. So it's important for kids and teens to get enough iron
in their daily diets.
How Much Iron Do Kids Need?
Kids require different amounts of iron at various ages and
stages. Here's how much they should be getting as they
grow:
- Infants who
breastfeed
tend to get enough iron from their mothers until 4-6 months of
age, when iron-fortified cereal is usually introduced (although
breastfeeding moms should continue to take prenatal vitamins).
Infants who are formula-fed should get iron-fortified
formula.
- Infants ages 7-12 months need 11 milligrams of iron a day.
Babies younger than 1 year should be given iron-fortified cereal
in addition to breast milk or an
infant formula
supplemented with iron.
- Kids ages 1-12 years old need 7-10 milligrams of iron each
day.
- Adolescent boys should be getting 11 milligrams of iron a day
and adolescent girls should be getting 15 milligrams.
(Adolescence is a time of rapid growth and teen girls need
additional iron to replace what they lose monthly when they begin
menstruating.)
- Young athletes who regularly engage in intense exercise tend
to lose more iron and may require extra iron in their diets.
What's Iron Deficiency?
Iron deficiency (when the body's iron stores are becoming
depleted) can be a problem for some kids, particularly toddlers and
teens (especially girls who have very heavy periods). In fact, many
teenage girls are at risk for iron deficiency - even if they have
normal periods - if their diets don't contain enough iron to
offset the loss of iron-containing RBCs during menstrual bleeding.
Also, teen athletes lose iron through sweating and other routes
during intense exercise.
After 12 months of age, toddlers are at risk for iron deficiency
because they no longer drink iron-fortified formula and may not be
eating iron-fortified infant cereal or enough other iron-containing
foods to make up the difference.
Drinking a lot of cow's milk (more than 24 fluid ounces [710
milliliters] every day) can also put a toddler at risk of
developing iron deficiency. Here's why:
- Cow's milk is low in iron.
- Kids, especially toddlers, who drink a lot of cow's milk
may be less hungry and less likely to eat iron-rich foods.
- Milk decreases the absorption of iron and can also irritate
the lining of the intestine, causing small amounts of bleeding
and the gradual loss of iron in the stool (poop).
Iron deficiency can affect growth and may lead to learning and
behavioral problems. And it can progress to
iron-deficiency anemia
(a decrease in the number of RBCs in the body).
Many people with iron-deficiency anemia don't have any signs
and symptoms because the body's iron supply is depleted slowly.
But as the anemia progresses, some of these symptoms may
appear:
- fatigue and weakness
- pale skin and mucous membranes
- rapid heartbeat or a new heart murmur (detected in an exam by
a doctor)
- irritability
- decreased appetite
- dizziness or a feeling of being lightheaded
If your child has any of these symptoms, talk to your doctor,
who might do a simple blood test to look for iron-deficiency
anemia and may prescribe iron supplements. However, because
excessive iron intake can also cause health problems, you should
never give your child iron supplements without first consulting
your doctor.
Iron in an Everyday Diet
Although iron from meat sources is more easily absorbed by the
body than that from plant foods, all of these iron-rich foods
can make a diet more nutritious:
- red meat
- dark poultry
- tuna
- salmon
- eggs
- tofu
- enriched grains
- dried beans and peas
- dried fruits
- leafy green vegetables
- blackstrap molasses
- iron-fortified breakfast cereals
Here are other ways you can make sure kids get enough
iron:
- Limit their milk intake to about 16-24 fluid ounces (473-710
milliliters) a day.
- Continue serving iron-fortified cereal until kids
are 18-24 months old.
- Serve iron-rich foods alongside foods containing vitamin C -
such as tomatoes, broccoli, oranges, and strawberries - which
improves the body's absorption of iron.
- Avoid serving coffee or tea at mealtime - both contain
tannins that reduce iron absorption.
- If you have a vegetarian in the family, monitor his or her
diet to make it includes sufficient iron. Because iron from meat
sources is more easily absorbed than iron from plant sources, you
may need to add iron-fortified foods to a
vegetarian diet.
Stock up on iron-rich or fortified foods for meals and snacking,
and serve some every day. And be sure to teach kids that iron
is an important part of a healthy diet.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: February 2009
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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