I is for Iron! No, it’s not a specific food but it’s a mineral found in food that is vital to our health. An infant’s iron stores after birth last until they are around 6 months old. Because of rapid growth, the iron that they need at 6 months old doubles from birth (from .27 mg/day to 11 mg/day). Iron deficiency in children has been linked to decreased cognitive function, may play a role in ADHD, it can affect nerve impulses in the ears and eyes, interferes with neurotransmitter synthesis, and causes impaired immune function. Children who are iron deficient are at an increased risk of lead poisoning. When a baby turns 6 months old, it’s important to start with iron rich foods. To increase iron absorption, pair iron rich foods with foods high in vitamin C (citrus, tomatoes, red/yellow peppers). Avoid serving milk with iron rich meals because the calcium decreases iron absorption. After the first year when children are drinking milk, they only need 16 oz per day. If they drink an excessive amount it can lead to iron deficiency even if they are eating plenty of iron rich foods. Iron can be found in meat, poultry, eggs, fish, seafood, veggies like spinach, sweet potatoes, and broccoli, breads and cereals like oatmeal, fruit like strawberries, raisins, prunes, and dried apricots, beans, lentils, tofu, black strap molasses, and cooking with a cast iron pan. You absorb about 30% of iron from meat, poultry, and fish sources but you only absorb between 2 and 10% of the iron from plant and grain sources so it is really important to include foods rich in Vitamin C to help absorption. Many little ones are also on medication for reflux. If they need to be supplemented with iron, it is important to separate the medication from the iron by 2 hours because the iron will decrease the efficacy of the medication. My favorite fun fact is that many of these iron containing foods also contain zinc, another important mineral that is needed for your taste buds. A diet low in zinc may play a part in picky eating! #rochesterny #iron #zinc #vitaminc #calcium #atoznutrition #wellnesswednesday #meat #beans #grains #veggies #growth #preventpickyeating #nutrition #registereddietitian

I is for Iron! No, it’s not a specific food but it’s a mineral found in food that is vital to our health. An infant’s iron stores after birth last until they are around 6 months old. Because of rapid growth, the iron that they need at 6 months old doubles from birth (from .27 mg/day to 11 mg/day). Iron deficiency in children has been linked to decreased cognitive function, may play a role in ADHD, it can affect nerve impulses in the ears and eyes, interferes with neurotransmitter synthesis, and causes impaired immune function. Children who are iron deficient are at an increased risk of lead poisoning. When a baby turns 6 months old, it’s important to start with iron rich foods. To increase iron absorption, pair iron rich foods with foods high in vitamin C (citrus, tomatoes, red/yellow peppers). Avoid serving milk with iron rich meals because the calcium decreases iron absorption. After the first year when children are drinking milk, they only need 16 oz per day. If they drink an excessive amount it can lead to iron deficiency even if they are eating plenty of iron rich foods. Iron can be found in meat, poultry, eggs, fish, seafood, veggies like spinach, sweet potatoes, and broccoli, breads and cereals like oatmeal, fruit like strawberries, raisins, prunes, and dried apricots, beans, lentils, tofu, black strap molasses, and cooking with a cast iron pan. You absorb about 30% of iron from meat, poultry, and fish sources but you only absorb between 2 and 10% of the iron from plant and grain sources so it is really important to include foods rich in Vitamin C to help absorption. Many little ones are also on medication for reflux. If they need to be supplemented with iron, it is important to separate the medication from the iron by 2 hours because the iron will decrease the efficacy of the medication. My favorite fun fact is that many of these iron containing foods also contain zinc, another important mineral that is needed for your taste buds. A diet low in zinc may play a part in picky eating! #rochesterny #iron #zinc #vitaminc #calcium #atoznutrition #wellnesswednesday #meat #beans #grains #veggies #growth #preventpickyeating #nutrition #registereddietitian

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