Ironing Out Iron Nutrition

Our Mission: We ignite the movement that empowers parents to protect children from harmful chemicals. Donate »

Blog

Nicole Meadow, Registered Dietician

Sunday, April 01, 2007

Iron is an essential mineral required for both children and adults.

Iron has many functions in the body. A key attribute is its ability to both take up and release oxygen atoms therefore helping to transport oxygen to tissues all over the body. Children need sufficient iron from their diets to support their rapid rates of growth, to replace the iron that the body uses up when forming new muscle and tissue, and to have enough energy to learn and play. Adults also need sufficient iron from their diets to feel good and to stay healthy, especially women who lose iron stores on a monthly basis. Iron-deficiency anemia is a common nutrition problem for young children, which your pediatrician will check for during their regular physical exams. By including iron-rich foods in your family meals and snacks, you can be a step ahead of the game. Both you and your children will benefit.

Good dietary sources of iron are:

Lean meat (beef, chicken, turkey, pork)
Iron-enriched whole grain breads and
cereals
Cooked dried beans (black, navy, lima, kidney, pinto, edamame)
Greens (collard, spinach, kale, mustard, turnip green)
Dried fruit (raisins, apricots, prunes)
Egg yolks

Try to incorporate these foods into your family meals and snacks on a daily basis for optimal iron status. Foods that are good sources of Vitamin C help to the body to better utilize the iron in the foods listed above.

Try combining foods rich in iron with foods rich in Vitamin C.