As a parent of an infant, you are probably going to hear a lot about iron for the first few years of your baby’s life. Are you asking, what is iron? How much iron does my baby need? Why is iron so important? What foods have iron in them?
This article answers all of your BLW, iron-related questions. And, to make life easier for you, I’ve included a list of 30 iron rich foods and how to serve them to your little one.
What is iron?
Iron is a mineral that helps red blood cells carry oxygen throughout the body, promote brain and neurological development and tissue growth (1).
Iron deficiency is one of the most common nutrient deficiencies among young children (2), which is why it is a focal point in early childhood nutrition.
Types of Iron
Iron comes in two different forms: heme and non-heme iron. Heme iron is found only in animal flesh like meat, poultry, and seafood. Foods with non-heme iron include eggs, nuts and seeds, grains, dark leafy greens, and beans.
Both forms of iron are great to include in your baby’s diet. But, foods with heme iron are much more readily absorbed in the body than non-heme (3).
Why do babies need iron?
Starting solids at the six month age mark is important because the iron stores baby received from mom during pregnancy start to deplete. Baby led weaning is a wonderful opportunity to introduce your little one to a variety of healthy, nutrient rich soft finger foods.
How much iron do babies need?
The recommended daily allowance (RDA) for infants six to twelve months is 11 mg of iron per day (5). Does this mean you need to count every milligram of iron in your baby’s diet? No—you have plenty of wiggle room here. As long as your baby is eating a variety of foods, they will likely meet their iron needs.
What are some iron rich foods we can feed to baby?
Increasing iron absorption
Iron, especially non-heme iron, can be more readily absorbed when paired with foods high in vitamin C. Good food sources of vitamin C include citrus fruits, berries, bell peppers, cantaloupe and tomatoes.
Monitoring Iron Intake
Signs of iron deficiency
If your baby is accepting a variety of iron rich foods, it is not likely they will be iron deficient. But, knowing some of the signs and symptoms of iron deficiency may be beneficial:
Irritability
Fatigue
Lethargy
Pale skin
Poor appetite
(6)
Regular pediatric checkups
Iron deficiency is not something that can be self diagnosed. It is typically a standard of care for the doctor to check your baby’s iron levels with a simple blood test. Of course, you can always ask for one. Stick to having regular checkups with the pediatrician.
Does my baby need iron drops?
Not necessarily. Before trying a supplement, always take a food first approach. But, if your baby is having difficulty obtaining iron through their diet for a variety of reasons (special needs/ feeding difficulties), and their iron levels remain low with a blood test, your pediatrician may want you to consider iron drops.
We try to avoid iron supplement drops because they have the potential to make your baby have an upset stomach or become constipated. But, they are certainly a good option for those who truly need them (7).
Conclusion
Iron is a mineral that helps red blood cells carry oxygen throughout the body, promote brain and neurological development and tissue growth (1).
Heme and non-heme iron are both wonderful to include in your little one’s diet. But, foods with heme iron are much more readily absorbed in the body than non-heme (3). Pair iron rich foods with foods high in vitamin C to help increase iron absorption.
At six months old, baby’s iron stores they received during pregnancy start to deplete and breastmilk/ formula alone is not enough to meet their nutrient needs. This is one of the reasons why we begin to introduce solid foods at six months of age. Infants ages six to twelve months need 11 mg of iron per day (5).
Stick to having your baby see the pediatrician regularly so that blood iron levels and eating habits can be closely monitored.
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