Did you know a recent Australian study found that 1 in 3 one-year-olds and 2 in 3 three-year-olds have low iron? If you’ve ever had a toddler who suddenly decides beige is a food group (and nothing else), you’ll soon understand why iron can become a worry in motherhood (i've outlined the FACTS in this blog post).
Iron is one of the most important nutrients for growing children. It supports:
• Oxygen transport (via haemoglobin)
• Brain development
• Neurotransmitter production (including dopamine)
• Immune function
• Healthy sleep patterns
And yet, iron deficiency remains one of the most common nutrient deficiencies in infants and young children in Australia and worldwide (surprising I know).
A recent 2024 review published in Nutrients highlighted that low iron status in children isn’t just about fatigue, it can also be associated with changes in behaviour, attention and sleep quality. Iron also plays a key role in brain chemistry and nervous system regulation. As soon as I know something MAY* affect my child's mood & sleep, i'm onto it.
Some common signs and symptoms of Iron deficiency in children may include:
• Fatigue or low energy
• Pale skin (particularly inside eyelids)
• Poor appetite
• Irritability or mood changes
• Slower weight gain
• Frequent infections
• Shortness of breath with activity
• Behavioural changes or reduced attention span
• Restless sleep
This is 100% why I created Unrefined Nutrients Whole Iron + C (...and why I add it to our family-fav waffle recipe). To understand just how iron-rich our capsules are (and bioavailable), i've provided some helpful info below...
Recommended Dietary Intake of Iron
Infants (aged 7-12 months) - 11mg/day
Children (aged 1-3) - 9mg
Children (aged 4-8) - 10mg
Now, if your child WILL eat wholefoods, here are 5 Iron-Rich foods for children (with realistic child portions)...
- 50g Cooked Steak - 1.3/1.6mg of Iron
- 1 small Beef Sausage - 1/1.4mg of Iron
- 1/4 cup cooked lentils - 1.6/1.8mg of Iron (pair with Vitamin C rich foods for optimum absorption from a plant-based source)
- 1/4 cup Baked Beans - 1.2/1.5mg of Iron (pair with Vitamin C rich foods for optimum absorption from a plant-based source)
- 1 large egg - 0.6mg iron
If your child WON'T eat the above foods, try...
3 capsules Whole Iron + C (organic Beef Spleen & Camu Camu) = 10.93mg
Simply empty 3 capsules of our Whole Iron + C into smoothies, pancakes, waffles or even spaghetti sauce. See below for my current favourite Iron rich waffle recipe!
Makes: approx 5-6 waffles
Waffle machine LINKED HERE!
Ingredients
-
3 eggs
-
1 very ripe banana
-
1 cup gluten-free or plain flour
-
¼ cup milk (we use almond milk)
-
1.5 tbsp Immune Protein or Collagen Peptides (optional)**
-
1 tbsp olive oil or melted butter
-
3 capsules Whole Iron + C (opened & emptied into mixture)
Method
Blend, pour into your waffle maker and cook until golden. Serve with berries and a drizzle of honey or maple syrup!
**For everyday use, I often add both Immune Protein and our Whole Iron + C in this recipe. However, if your child is iron deficient and you are intentionally working to optimise iron absorption; zinc and iron compete for absorption in the gut. Because Immune Protein contains zinc, you may prefer to Use Whole Iron + C and temporarily remove Immune Protein from this recipe. I often mix it up and some days add the immune protein on its own (for its other benefits), and other days just use the whole iron + c).