Iron
Functions of Iron:
Iron is a mineral used by the body in many metabolic pathways such as oxygen transport, electron transfer, oxidase activities and energy metabolism. Ensuring adequate intake of iron in early childhood is important for healthy growth and development.3 Iron contributes to normal cognitive development of children.4
Iron Deficiency:
Prolonged iron deficiency is associated with poorer cognitive, motor, and behavioural outcomes which can carry through to adulthood.5,6 Iron deficiency may also adversely impact children’s growth and immune function.7
Sources of Iron:
There are two different types of dietary iron: haem iron and non-haem iron. Haem iron is found in meat, fish and poultry and is more readily absorbed by the body. Non-haem iron is found predominantly in plant-based foods such as cereal, vegetables, nuts, and pulses. It’s important to note that while these plant-based sources will play an important role in diet patterns which do not include meat or fish, non-haem iron absorption can be influenced by dietary factors. For example, phytate, polyphenols, calcium and cow’s milk inhibit the absorption of non-haem iron while ascorbic acid (vitamin C), meat and fish increase the absorption of non-haem iron.8,9 Iron-fortified breakfast cereals, breads and fresh and processed meats are the main sources of iron in young children in Ireland.1
What the FSAI Guidelines recommend to ensure adequate intake of iron:1
- To include 30g of red meat approximately three times a week for all children ages 1-5 years
- To incorporate an iron-fortified breakfast cereal (containing ≥12 mg iron/ 100g) five days a week
- To consume vitamin C containing fruit, vegetables or diluted juices with iron-fortified cereals, and non-haem iron sources such as beans, lentils, and eggs to enhance iron absorption
- For smaller children (aged 1-3 years, growing at ≤ 25th percentile) where dietary iron intake is likely to be inadequate:
- To use an iron-fortified full fat milk or formula (containing at least 1mg of iron/ 100ml) OR
- A low dose iron supplement (7mg) given 4 days a week*
* (Current availability of a low dose iron supplements is limited in Ireland)