Providing Iron

Iron is an essential mineral that helps our bodies create red blood cells. It is especially important for your growing child’s cognitive and immune system development, sleep quality, and skin and hair nourishment.

Babies are born with iron stores from their mother that last them approximately the first 6 months of life. One of the many reasons we recommend starting solids at 6 months is to start building iron stores for your baby’s growing body as they slowly wean over the next 6 months. If your baby was born premature or had growth issues in the last trimester (such as intrauterine growth restriction (IURG) or babies born small for gestational age (SGA)) it will be especially important for you to offer iron rich foods, early and often as they start exploring solids. Remember— your baby is still getting MOST of their iron from formula/breastmilk, but you are building the skills to gain more and more nutrients from foods as they start to drink less milk.

All kids (and adults) benefit from intentional pairing of iron and vitamin C, but this becomes especially important if your child has a restrictive food inventory or does not eat a lot/any animal products. If your child only accepts one or two high iron foods, consider serving them with foods that are high in vitamin C and low in calcium. This will boost absorption. There is some data that shows cooking high iron foods in a cast iron, boosts the iron content of that item compared to cooking in a teflon pan. If you’re concerned about your child’s iron levels, speak to your pediatrician about collecting a blood test and consider adding a dietician to your team.

Many families know the above information but still feel at a loss for what to serve, how to serve it, or good foods to food-chain for picky eaters. The following is to give you ideas and options for increasing your little one’s iron levels! For example, If your picky eater enjoys muffins and waffles, consider food chaining to a whole grain mix, and pairing with a high vitamin C safe food.

Animal food sources contain heme iron, which is more easily absorbed by the body. However there are many plant based sources of iron and when combined with vitamin C, absorption is increased. Try out these food combinations to increase your child’s iron stores.

Early exposures (BLW and purées)

Roll slippery foods (banana, cooked apple, avocado) in panko, wheat germ, wheat bran, hemp hearts, iron fortified rice/oat cereal, or flaxseed meal, to increase iron.

Heme Iron: Offer dark, fatty cuts of chicken, beef puree or beef patties, fish strips or patties, omelette strips, minced/shredded chicken thigh or meatballs. Stewed meats and soups soften foods enough for babies to manage. Add a drizzle of broth to their bowl to keep meats easy-to-chew.

Non-heme iron pairings: puréed/mashed beans with cooked bell pepper, oatmeal and strawberries, peanut butter on toast with a slice of orange, a whole grain waffle with kiwi, a strawberry smoothie with spinach.

Signs of low iron

The most common sign of iron deficiency is fatigue. However dizziness, light headedness, brittle nails, and pallor coloring can be signs as well. If you see these symptoms frequently or in combination, discuss this with your pediatrician.

Another sign of low iron, and other mineral deficiencies, is pica: if your child is eating large amounts of non-food items (i.e. dirt, paper, wood, paint chips, etc) ask for blood work to check mineral (especially iron and zinc) levels.

Help! My little one eats some iron foods but still has low/borderline iron. What else can I do?

Try out the Lucky Iron Fish. This invention acts as an iron supplement without the icky side effects of iron supplements (upset stomach/constipation).

If you have a baby, wait until at least 7 months before using the iron fish (they likely have enough iron stores already)

Boil the fish in a liquid with a bit of acidity (soup, water with a splash of lemon, curry, etc.) for 10 minutes.

If making water, you can cool the water and place in the fridge for the family to drink or make ice cubes for your other drinks/smoothies.

Results usually take 3-6 months.

Soups, broths, and liquids with vitamin C (i.e. tomato soup or dal) will further aid absorption.

Clean with soap and water and let air dry after each use.

Can be reused for 5 years.