“Superfoods” Against Iron Deficiency in Children
Iron is an essential nutrient — especially for children as they grow. Its deficiency can have serious consequences, but with proper nutrition and timely treatment, the problem can be successfully managed, says an expert.
“Iron is not only vital for the production of red blood cells, but also for muscle function and energy supply,” explains Dr. Alexander Puzik, senior physician in pediatric hematology at the Medical Center – University of Freiburg.
When a child lacks iron, symptoms such as loss of appetite, pallor, dizziness, fatigue, and headaches often appear. In more severe cases, so-called growth disorders can develop — children may grow more slowly and gain weight poorly.
When iron deficiency is hard to detect
If left untreated, iron deficiency can lead to rapid heartbeat, shortness of breath, hair loss, and brittle nails. The problem is especially tricky in very young children, where the signs are subtle and often overlooked. The causes are varied: most often, an unbalanced diet lacking iron-rich foods. In some cases, blood loss or an increased demand for iron — for instance during growth spurts — may be responsible.
Where to find iron?
To prevent or correct deficiency, Dr. Puzik recommends adding so-called “superfoods” to a child’s diet: strawberries, oranges, red meat, and sauerkraut. “It’s important to remember that iron is absorbed much better when combined with foods rich in vitamin C, such as bell peppers or a glass of orange juice,” he notes.
Milk and tea, on the other hand, inhibit iron absorption and should be avoided during iron-rich meals. Hard cheeses, tomatoes, spinach, and chocolate are also not advisable when iron levels are low.
When medical treatment is needed
Sometimes diet alone is not enough. In such cases, doctors prescribe iron supplements — in drops, tablets, or intravenously. “We recommend taking iron supplements every other day,” says Puzik. “This reduces side effects and improves absorption.”
The good news
The encouraging part: iron deficiency in children is treatable. “With the right nutrition and, if necessary, medical support, iron deficiency can be corrected,” emphasizes Puzik.
Back