Iron deficiency is still a problem in some children. Especially children who are picky eat, mostly drink milk, and lack high-iron foods. In fact, iron is very important for the body. Therefore, eating iron-rich foods for children should not be missed. Children should consume at least 2-3 servings of iron-based foods, but where are the sources? Check out the review below.
Why is iron important for children?
Iron is a mineral found in animals and some plants. Iron is an important component of hemoglobin in our body. Hemoglobin is a part of red blood cells as oxygen-carrying proteins from the lungs throughout the body.
Iron will provide hemoglobin strength to carry or bind oxygen in the blood so that oxygen can reach the body cells that need it. Without iron, the body cannot make hemoglobin and cannot produce enough red blood cells. This means that the cells in the body will not get enough oxygen.
If this is the case, iron deficiency anemia can occur. This condition will make children lack oxygen-rich blood so they are not energized when playing, not focused on learning, and others. Iron deficiency can also inhibit the growth and development of children.
Therefore, iron for children must be fulfilled in order to support their needs for activities, growth and growth.
What is the iron requirement in children?
Everyone, both children and adults, needs iron to help increase the amount of hemoglobin to prevent anemia (lack of blood). However, of course iron requirements vary for each age group and gender. According to the Nutrition Adequacy Rate issued by the Ministry of Health, the following nutritional requirements must be met:
- Children aged 4-6 years need 9 mg of iron every day.
- Children aged 7-9 years need 10 mg of iron every day.
As for adolescents, iron requirements are determined based on the sex of the child. Here are the details:
Man
- Ages 10-12 years need 13 mg of iron every day.
- Ages 13-15 years need 19 mg of iron every day.
- Ages 16-18 years old need 15 mg of iron every day.
Women
- Ages 10-12 years need 20 mg of iron every day.
- Ages 13-15 years need 26 mg of iron every day.
- Ages 16-18 years old need 26 mg of iron every day.
What are iron-rich foods that are suitable for children?
There are many foods that can help increase the amount of iron for your child, both natural food and processed foods. Natural foods that contain iron such as:
- Beef or chicken liver.
- Lean red meat for example beef, mutton and lamb.
- Seafood such as shellfish, tuna, salmon and shrimp.
- Nuts like red beans, white beans, soybeans, or black beans.
- Green vegetables like spinach, broccoli, and kale
- Chicken meat
- Egg yolk
- Dried fruits like raisins and dates
In addition to iron found naturally in food, many food products or drinks are now fortified with iron, such as:
- Oatmeal
- Cereals
- Milk
- Pasta
- Iron-fortified wheat products
Tips for meeting iron needs for children
- In addition to consuming nutrient-rich food sources, don't forget to fill the needs of vitamin C. Because, vitamin C helps digest iron that enters the body. Especially for non-heme-type iron-rich food sources (derived from vegetables), vitamin C is needed to help absorb iron.
- Limit the amount of liquid milk for 473-710 ml in a day, and should not be taken along with food because it can inhibit iron absorption optimally.
- Add foods high in iron to the food for children. For example, you cook macaroni, give toppings containing pieces of meat and broccoli that are high in iron.
- Create a meal plan (meal plan) that includes iron-rich foods from animal, vegetable, and vitamin C food sources.
- Choose cereals for children who have iron fortified.