Iron intake and complementary feeding

Food before one is really JUST for FUN? 

How many times have you heard this: “is food before one just for fun?”. I heard it many times and I think that it can be very misleading for new parents. Yes, your baby needs to explore and learn through experience and exposure to food, but it is also important to understand the importance of nutrient intake from 6 months of age. This is for your baby’s growth and development. 

When does iron's storage begin to decrease? 

Iron is a mineral vital for many body functions (in babies, young children and adults). From six months your baby’s iron storage begins to decrease and that’s why we complement breast- or formula- milk with solids. 

Iron function and deficiency 

Iron is fundamental to make red blood cells which are responsible for transporting oxygen around the body. This is vital to support your child’s ability to grow and learn. It is also important for the immune system response. This is key to fighting infections. Iron is so important in babies and young children as they grow and develop quickly, including their brains. An iron deficiency can lead to symptoms such as tiredness, shortness of breath, palpitation, headaches, pale skin, loss of appetite, developmental delays, loss of concentration, and sensitivity to cold. 

Sources of iron 

Haem sources of iron 

These sources are derived from animals (meat and fish). Some examples are: eggs, tuna, chicken, red meat, sardines, salmon. They are much more easily absorbed than plant-based sources. 

Non-haem sources of iron 

These products are mostly plant-based (green leafy vegetables and pulses). Some examples are: fortified cereals, wholemeal bread and flour, nut butter, quinoa, dark leafy vegetables, lentils, beans, dried fruits, tofu, tahini paste, nutritional yeast. 

Food pairing 

Iron is very well absorbed in the gut when paired with a source of vitamin C, in particular when sourced from plants. Therefore, if you are following a vegetarian or vegan diet, it is essential to enhance absorption by pairing food sources with a food containing vitamin C. 

Examples of vitamin C sources are: 

Citrus (oranges, grapefruits, lemons, clementines) 

Broccoli 

Peppers 

Kiwi 

Leafy green 

Melons 

Strawberries 

Tomatoes 

Brussel sprouts 

White potatoes 

AVOID: 

Tea and coffee are not recommended for children and babies due to their amount of caffeine and they also inhibit the absorption of iron. 

Food needs to be age appropriate meaning that cooking methods and how food is cut and served is essential to minimise choking hazards.

Some exmples of food pairing to enhance iron absorption: 

● Hummus on wholemeal toast or fortified bread (contains tahini, pulses and lemon which enhance the absorption of the iron in the tahini and pulses) 

● Cooked spinach with a squeeze of lemon 

● Fruits, yoghurt and nut butter (strawberries containing vitamin C can enhance the absorption of iron from the nutter butter) 

● Oatcakes with nut butter 

● Potatoes and beans 

● Adding some citrus fruits at the end of a meal 

● Adding some peppers or broccoli as a side of a meal 

Meal ideas 

● Lentils with tomato sauce and wholegrain rice 

● Pasta with chickpeas or beans 

● Flatbread with hummus and some vegetables on the side 

● Omelette with spinach inside 

● Meatballs and some fortified bread on the side or wholegrain pasta 

● Pasta with beef ragu (you can top it up with some vegetables too) 

● Porridge with nut butters and/or dried and/or fresh fruits 

● Pasta with broccoli pesto 

● Chicken strips with squeeze of lemon, mixed vegetables and flatbread and/or wholegrain rice. 

● Salmon patties with peppers and rice or quinoa or couscous 

● Pancakes with nut butter and fruits (melon, berries, kiwi)

Does my baby need an iron supplement? 

The only supplements that your baby needs are vitamin A, C and D. As long as your baby is having a well-balanced and varied diet there is no need to add iron as a supplement. Always keep an eye on your baby and if you see any signs of a suspected iron deficiency anaemia ask your GP to run some tests. In certain cases, as your baby follows a restricted diet due to allergies or other reasons, your healthcare provider may give you additional supplements to avoid any deficiencies. 

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Want to read more? 

https://assets.publishing.service.gov.uk/media/5a7df3dd40f0b62305b7fd53/SACN_Iron_and _Health_Report.pdf https://www.vegansociety.com/resources/nutrition-and-health/life-stages/under-fives