Why Do Babies Need Iron?
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Did you know that iron deficiency anemia is incredibly common in children? About 1 in 5 children in industrialized countries is considered iron deficient. While iron deficiency is most common in children, teens, women of childbearing age, pregnant women, and vegans/vegetarians, maintaining proper iron levels is important for everyone, especially babies.
Iron is a powerhouse nutrient that is crucial for your baby's early development. In this blog post, we'll explore the importance of iron for infants, the best sources for babies, tips for increasing absorption, and some common questions related to iron and babies.
What Does Iron Do in the Body?
Iron is an essential mineral that supports many different functions in the body. Making sure your baby gets enough iron helps lay the foundation for a healthy and thriving future.
Iron plays an important role in the formation of hemoglobin, which helps carry oxygen in the blood. A well-functioning immune system relies on sufficient oxygen levels to fight infections and diseases; so, an iron deficiency can compromise the immune response, making babies more susceptible to illnesses.
Iron is involved in producing adenosine triphosphate, the primary energy source for cells. Babies need ample energy for their rapid growth, physical activity, and overall development.
Additionally, iron is crucial for the development of the brain and nervous system. During the first few years of life, the brain undergoes rapid growth, and iron plays a vital role in supporting this process. Iron deficiency in infancy can lead to developmental delays, behavioral issues, and long-term cognitive impairments.
What Are The Symptoms of Iron Deficiency?
Iron deficiency in babies can lead to a condition called iron deficiency anemia if left untreated. Here are some common signs and symptoms in babies:
Pale Skin
Fatigue
Irritability
Delayed Growth and Development
Increased Infections
It's important to note that these symptoms can also be indicative of other health conditions, so a proper diagnosis by a healthcare professional is crucial. If you notice any of these signs, talk to your healthcare clinician right away.
What foods for babies are iron-rich?
There are two types of iron: heme and non-heme. Heme iron (found in animal foods) is more easily absorbed. Plant-based sources of iron are considered non-heme iron. Non-heme iron is harder for the body to absorb, which is why vegans and vegetarians are at greater risk of iron deficiency.
Here is a short list of the best sources of iron for babies:
Beef, pork, poultry, and seafood (like cooked oysters* and salmon*)
Leafy, dark green vegetables like spinach
Iron-fortified breakfast cereals* and breads
TOP TIP: Serve non-heme iron-rich foods for babies alongside foods containing vitamin C. Vitamin C is a nutrient that makes absorbing iron easier for the body. As a result, pairing plant foods rich in iron with foods that are high in vitamin C is a great way to help maximize as much iron absorption as possible from meals and snacks.
Here are some foods that are high in vitamin C that pair well with iron-rich foods to increase the absorption of iron:
Broccoli
Kale
Bell Peppers
Cauliflower
One of my favorite recipes pairing iron with vitamin C is my recipe for Almond Cardamom Pancakes with Raspberries. The vitamin C in the raspberries improves the iron absorption from whole grains and almond flour (both good sources of iron), all in one dish.
Fab fellow at 17 months eating tomatoes, rich in Vitamin C. A big thank you to his parents for granting permission to share!
How Much Iron Do Babies Need?
In the last trimester of pregnancy, babies develop about 80% of iron stores to support the first 6 months of their life. At around 6 months of age, their stores of iron are nearly depleted, and they need to start eating foods that are iron-rich to replenish iron levels in their body.
It is generally advised that exclusively breastfed infants receive an iron supplement starting around 4 months of age, as the iron content in breast milk becomes insufficient.
The recommended amount of iron for babies can vary based on factors such as age and feeding method. For infants from 7 to 12 months of age who were not born prematurely, the recommended dietary allowance for iron, according to the Institute of Medicine, is 11 mg/day.
For infants who are fed baby formula, iron needs are typically met through iron-fortified formula. Consult your pediatrician or registered dietitian if your baby was born preterm, had low birth weight, has chronic health conditions that may affect iron absorption or if you have concerns about your baby’s individual iron needs.
Frequently Asked Questions About Iron and Babies
As a pediatric dietitian specializing in infant feeding, I often get questions from parents in my private practice relating to iron and babies. Here are a few of the most common:
Does milk or dairy affect iron absorption?
It can, when consumed in excess. While babies should not be drinking cow’s milk until 12 months of age, it is beneficial to introduce dairy products like cheese and yogurt in small frequent amounts. For babies who are offered great sources of iron as a part of well-balanced solid food meals, incorporating small servings of dairy here and there won’t greatly impact iron absorption. For toddlers over the age of 1 who start drinking cow’s milk, studies show that iron absorption may be compromised when their intake exceeds 16-24 fluid ounces of cow’s milk per day. So it’s a good rule of thumb to limit cow’s milk in children over age 1 to about 2 cups per day.
Can my baby get enough iron on a plant-based diet?
Ensuring that babies receive enough iron on a plant-based diet requires careful planning, as non-heme iron from plant-based sources is not as easily absorbed by the body as heme iron from animal foods (including red meats). However, with attention to dietary planning and possibly supplementation, it is possible for babies and young children to get enough iron on a plant-based diet.
Try your best to Include a variety of iron-rich plant foods in your baby's diet, such as lentils, chickpeas, black beans, tofu, fortified cereals, quinoa, and dark green leafy vegetables. And don’t forget to pair those foods with foods high in Vitamin C to enhance the absorption of non-heme iron.
One of my favorite iron hacks for busy parents involves not the food you cook for your infants and children, but the pots and pans you cook it in! A great way to increase iron intake is to use cast iron pots and pans*. The more acidic the food and the longer you cook it, the more iron is leached out of the pan and into the food.
Do heavy metals in baby foods affect iron deficiency in babies?
Concerns about heavy metals in baby foods have gained attention in recent years. Several studies and investigations have raised awareness about the presence of heavy metals, such as arsenic, lead, cadmium, and mercury, in some commercial baby foods. These heavy metals can be harmful to a baby, even at low levels of exposure.
Research shows that a diet deficient in iron can lead to excess absorption of some heavy metals. According to the American Academy of Pediatrics, the best way to prevent exposure to toxic metals is to provide a variety of foods, read labels on foods, and avoid offering rice cereal exclusively.
If you have a baby who is ready to start solids and you’re struggling to come up with combinations of foods that maximize iron intake, check out my 12-Week Starting Solids Meal Plan, which offers three months of recipes and meal ideas that include a vitamin C-rich food, iron-rich food, and energy-dense food. It can be stressful (and tiring) to come up with baby-friendly meals that also maximize baby’s nutrient intake - my goal with the meal plan is to do all that thinking for you!
And if you’re getting ready to start your baby on solids, or if your baby has recently begun his or her feeding journey and you need guidance on food sizing, balanced baby meals, introducing the top allergenic foods, and feeding your baby the important nutrients needed for growth and development during infancy, check out my new online course for parents, based on my best-selling book which will walk you through the whole process of starting solids using a baby-led approach.
Thanks for reading!