What is Iron?

Iron is a mineral that can be found in many foods. Our body needs iron for important functions and to maintain growth and development.

Why is iron important?

• Our body needs iron to carry oxygen around the body.
• Iron helps maintain energy levels.

Why children need iron

Children need to eat iron-containing foods every day. If your child does not eat enough iron-containing foods, they may develop low iron levels or become iron deficient. Signs and symptoms of low iron include:

• Tiredness
• Poor concentration
• Poor appetite
• Increased infections
• Out of breath
• Restless and irritable.

These signs are also common with many other conditions. A blood test is needed to establish your child’s iron levels.

How much iron is recommended?

Recommended intakes differ by age.

• 7 to 12 months – 11mg per day
• 1 to 3 years – 9mg per day
• 4 to 8 years – 10mg per day
• 9 to 12 years – 8mg per day

*Source: Nutrient Reference Values. For more information: https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron

Children who are at risk of low iron include:

• Babies who started solids after 6 months of age.
• Premature babies.
• Toddlers and children who drink excess milk.
• Children eating a vegetarian or vegan diet.
• Children who do not eat iron rich foods such as meat, chicken, eggs or nuts regularly
• Children who have regular menstrual cycles (can start around 10 years of age).

If you are worried about your child’s iron intake, contact your General Practitioner (GP) to check iron levels.

Types of iron

There are two types of iron found in food.

Haem iron:

Found in animal foods and is easily absorbed in the body.

• Red meat (lamb, beef, kangaroo, goat)
• White meat (chicken, pork)
• Fish (shellfish, tuna, salmon)
• Offal (liver, kidney, tongue, heart)

Non-haem iron

Found in plant foods and eggs. It is not as easily absorbed in the body.

• Wholegrain breads and cereals
• Green leafy vegetables (broccoli, spinach)
• Tofu and tempeh
• Dried fruits (apricots, prunes, raisins)
• Legumes + lentils
• Eggs

Vitamin C helps the body absorb non-haem iron. Try to include these foods when eating foods containing non-haem iron:

• Citrus fruits (orange, mandarin)
• Tropical fruits (papaya, pineapple)
• Berries
• Vegetables (tomato, capsicum, carrots)

Sources of iron

Sources of haem iron

• 100g cooked red meat (beef, lamb, kangaroo, goat) – 2.5 to 4.2mg
• 100g cooked white meat, (chicken breast, pork) – 0.5 to 0.9mg
• 100g cooked duck breast – 3.8mg
• 100g leg ham – 0.6mg
• 100g cooked mussels – 3mg
• 100g cooked crab – 2.7mg
• 100g cooked sausage, (pork, beef) 1.3 to 1.6mg
• 100g canned fish (tuna, salmon) 1.1 to 1.2mg

Sources of non-haem options

• 20g Milo^{TM –} 3.6mg
• 2 Weetbix^{TM –} 3mg
• 100g firm tofu – 2.3mg
• 2 slices iron enriched bread – 4mg
• 2/3 cup (30g) iron enriched breakfast cereal – 2 to 4mg
• 100g canned chickpeas – 1.8mg
• 100g cooked lentils – 1.6mg
• 100g egg – 1.5mg
• 100g cooked bok choy – 1.4mg
• 30g almonds with skin – 1.3mg
• 2 slices wholegrain bread – 1mg
• 100g baked beans – 1mg
• 100g cooked quinoa – 1.1mg
• 100g cooked mushroom – 0.8mg
• 100g cooked broccoli – 0.5mg
• 100g rice noodles – 0.2mg

Source: Food Standards Australian New Zealand (FSANZ)

Some foods can make it harder for the body to absorb iron

Drinks such as tea and coffee are high in tannins that decrease iron absorption. These drinks are not recommended for children.

If your child needs an iron supplement do not take this with milk as calcium can decrease iron absorption. It is better to take the iron supplement with a Vitamin C rich drink such as fruit juice (diluted).

Iron-rich meal ideas

• Peanut butter on wholegrain toast with orange slices
• Tuna patties with salad
• Lentil and vegetable stew
• Chickpea and spinach wraps
• Tofu and vegetable stir fry
• Bean and rice burrito
• Lamb curry with vegetables and rice
• Rice noodles with vegetables in broth, with egg.

Where can I get more information?

• Talk to your General Practitioner (GP).
• Make an appointment with a Canberra Health Services (CHS) Community Dietitian by phoning (02) 5124 9977.

• Visit the Australian Guide to Healthy Eating at: https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
• Visit the Aboriginal and Torres Strait Islander Guide to Healthy Eating at https://www.eatforhealth.gov.au/sites/default/files/2022-09/FINAL_ATSI_Guide_to_Healthy_Eating_A4_size_double_sided_POSTER_D15_1106141.PDF