Daily Iron Requirement Calculator

Why Is Iron Important for Kids?

Iron is an important mineral for child growth and helps in some of the key functions of the body.

• Immune system: Having the required amount of iron helps in building a stronger immune system. It helps the child’s body fight off illnesses or nasty infections.
• Energy: Hemoglobin helps carry oxygen to our body cells. Iron is an important element in producing hemoglobin. With sufficient iron, kids can feel energetic and be active.
• Brain development: Iron is an important mineral for a child’s cognitive development. The required amount of iron helps with their focus, learning, and performance.

Iron deficiency, which is also known as anemia, occurs if a sufficient amount of iron is not consumed. It can cause poor concentration, weak immunity, and fatigue. It is important to consume the right amount of iron, as having too much iron is also not good.

How Much Iron Does a Child Need?

According to the EFSA (European Food Safety Authority) website, the recommended daily iron requirement for kids varies by age and gender:

• 7-11 months: 11 mg
• 1-6 years: 7 mg
• 7-11 years: 11 mg
• 12-17 years (boys): 11 mg
• 12-17 years (girls): 13 mg

Sources of Iron for Kids

To ensure your child is getting sufficient iron, try to include an iron-rich diet. If your child is a picky eater, you can also consider Fisher Kinder iron syrup. Our iron syrup is in liposomal form for optimal absorption. Apart from iron, it contains essential vitamins like vitamin C, B12, B6, and B9 (folic acid).

Iron can be classified into two forms: one found in plant-based foods and another in animal-based foods.

• Animal-based iron is better absorbed by our body. Foods such as fish (salmon, tuna), liver, eggs, and lean meats like chicken and turkey are rich in it.
• Plant-based iron is another source. Although the absorption of plant-based iron is less than that of animal-based foods, you can pair them with vitamin C for better absorption.

Some plant-based foods that are rich in iron include:

• Green leafy vegetables (spinach, kale)
• Legumes (lentils, chickpeas, beans)
• Nuts and seeds (pumpkin seeds, cashews)
• Whole grains (quinoa, fortified cereals)
• Dried fruits (raisins, apricots)

How to Improve Iron Absorption

It is important to know that while some foods enhance iron absorption, others can limit it.

• Tomatoes, oranges, and bell peppers are rich in vitamin C. These can help our body absorb iron better.
• It is also noted that food cooked in cast iron pans can help, as it increases the iron levels of the food.
• Try to reduce your coffee or tea consumption, as they can limit iron absorption in the body.
• It is also advised to avoid consuming dairy products with iron-rich meals, as calcium can limit absorption.

Signs of Iron Deficiency in Kids

Iron deficiency can impact your child’s growth and make it harder for them to function properly. Please note that while there are some signs to detect iron deficiency, it is often noticeable only after iron deficiency anemia occurs.

• Fatigue: Iron deficiency can cause low energy and tiredness.
• Cold hands and feet: You may notice that your child’s hands and feet are often cold.
• Pale skin
• Slowed growth
• Pica: A desire to eat substances such as dirt or ice.
• Poor appetite

How to Prevent Iron Deficiency in Children

There are simple steps you can take to prevent iron deficiency in your child:

• It is important to include iron-rich foods in their diet. In the section above, we have mentioned plant-based and animal-based foods that are rich in iron.
• Avoid giving too much milk: Calcium can limit the absorption of iron in the body. It is important not to give too much milk to your child.
• Include vitamin C-rich foods: For better absorption of iron, try to include vitamin C-rich foods in your child’s diet. Some foods that are rich in vitamin C are tomatoes, dark green vegetables, strawberries, and citrus fruits such as oranges.

Iron is one of the most important minerals for your child. To ensure your child has sufficient iron in their diet, use our simple tool above to calculate how much iron is required per day.