{"id":1101,"date":"2018-09-01T10:15:03","date_gmt":"2018-09-01T04:45:03","guid":{"rendered":"https:\/\/www.wecreatedesign.co\/dev\/WP\/fitterfly\/?p=1101"},"modified":"2022-05-27T15:25:11","modified_gmt":"2022-05-27T09:55:11","slug":"why-a-childs-diet-should-have-enough-iron","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/why-a-childs-diet-should-have-enough-iron\/","title":{"rendered":"Why a Child\u2019s Diet Should Have Enough Iron!"},"content":{"rendered":"<div class=\"details-box\">\n<div>\n<p>Iron is an essential element of the human body. It is important especially for growing children and adolescents. Iron is a part of many enzymes and most of all a principal part of hemoglobin of the red blood cells which carries oxygen to different parts of the body.<\/p>\n<p>It is estimated that 70% of the children in India have anemia (low hemoglobin) as their iron intake in the diet is less. This puts them at risk of low IQ and poor physical health.<\/p>\n<p><strong>Why iron is so important in child\u2019s diet:<\/strong><\/p>\n<ul>\n<li>Helps make red blood cells &amp; hemoglobin to carry oxygen from lungs to other parts of the body<\/li>\n<li>Brain and Cognitive development<\/li>\n<li>Important for immunity to fight infections<\/li>\n<li>For maintaining the blood volume and blood pressure<\/li>\n<li>It is required for increasing the lean body mass (muscle mass)<\/li>\n<li>Helps in proper growth and development<\/li>\n<\/ul>\n<p><strong>What are the symptoms of Iron deficiency?<\/strong><\/p>\n<ul>\n<li>Generalised weakness and feeling tired most of the times<\/li>\n<li>Pale Skin or sometimes paleness is limited to only nails, eyelids, face, gums or lips<\/li>\n<li>Shortness of breath<\/li>\n<li>Frequent Headache and Giddiness<\/li>\n<li>Heart Palpitations- Irregular of fast heartbeats<\/li>\n<li>Weak, Dry and easily pluckable hair<\/li>\n<li>Brittle or Spoon shaped nails of the finger<\/li>\n<li>Frequent infections<\/li>\n<li>Low Stamina and Poor Academic Performance<\/li>\n<\/ul>\n<p><strong>Rich sources of Iron:<\/strong><\/p>\n<ul>\n<li>Liver and spleen of pork, chicken and goat<\/li>\n<li>Lean meat, poultry<\/li>\n<li>Cereals like amaranth, Rajgeera and bajra<\/li>\n<li>Pulses like horsegram dal (kulith), lentil and soyabean<\/li>\n<li>Nuts and oilseeds like garden cress seeds, sesame seeds and Niger seeds<\/li>\n<\/ul>\n<p><strong>Quick tips to enhance iron absorption in child\u2019s diet:<\/strong><\/p>\n<ul>\n<li>Dash of lime or juicy citrus fruit with meals, as vitamin C enhances the iron absorption<\/li>\n<li>Sprouting or fermenting the whole pulses<\/li>\n<li>Avoid having calcium rich sources along with iron rich foods as they compete in absorption such as palak paneer.<\/li>\n<li>Cut down on the tannin rich foods like tea and coffee, as they inhibit the iron absorption.<\/li>\n<li>Include iron fortified cereals<\/li>\n<\/ul>\n<p><strong>Daily iron requirements for children:<\/strong><\/p>\n<table class=\"table table-bordered\">\n<tbody>\n<tr>\n<th>Age group<\/th>\n<th>Iron requirement(mg\/day)<\/th>\n<\/tr>\n<tr>\n<td>1-3 years<\/td>\n<td>09<\/td>\n<\/tr>\n<tr>\n<td>4-6 years<\/td>\n<td>13<\/td>\n<\/tr>\n<tr>\n<td>7-9 years<\/td>\n<td>16<\/td>\n<\/tr>\n<tr>\n<td>10-12 years (Boys)<\/td>\n<td>21<\/td>\n<\/tr>\n<tr>\n<td>10-12 years (Girls)<\/td>\n<td>27<\/td>\n<\/tr>\n<tr>\n<td>13-15 years (Boys)<\/td>\n<td>32<\/td>\n<\/tr>\n<tr>\n<td>13-15 years (Girls)<\/td>\n<td>27<\/td>\n<\/tr>\n<tr>\n<td>16-17 years (Boys)<\/td>\n<td>28<\/td>\n<\/tr>\n<tr>\n<td>16-17 years (Girls)<\/td>\n<td>26<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Iron rich Recipes:<\/strong><\/p>\n<p><a href=\"https:\/\/www.fitterfly.com\/posts\/view\/82\/3-nutritious-iron-rich-recipe-for-children\">Iron rich recipe for Kids<\/a><\/p>\n<p><a href=\"https:\/\/www.fitterfly.com\/posts\/view\/99\/iron-rich-dill-leaves-dal\">Iron rich dill leaves dal<\/a><\/p>\n<p>To check and ensure adequate iron intake as per your child\u2019s requirement, download the Fitterfly app to do your child\u2019s nutrition assessment or consult a Pediatric Nutritionist at Fitterfly.<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Iron is an essential element of the human body. It is important especially for growing children and adolescents. Iron is a part of many enzymes and most of all a [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1102,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":0,"footnotes":""},"categories":[1],"tags":[],"acf":{"reviewed_by":false,"references":null,"author":"","table_content":null,"medically_reviewed":null,"show_updated_date_in_post":"No","faq_list":null,"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/1101"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=1101"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/1101\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/1102"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=1101"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=1101"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=1101"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}