According to Meiji nutritionists, iron is a crucial micronutrient for a child's development. This mineral is directly involved in forming red blood cells, transporting oxygen, and supporting optimal brain function.

Iron is a vital component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the body's tissues. When the body doesn't receive enough iron, red blood cell production is disrupted, leading to iron-deficiency anemia.

Beyond physical growth, iron plays a critical role in cognitive development. It's involved in synthesizing neurotransmitters, which support learning and memory. A child's immune system is also significantly affected: iron deficiency often leads to increased susceptibility to infections, such as colds and the flu. Additionally, iron contributes to energy production, promotes height growth, and helps maintain a healthy weight.

Iron plays a vital role in a child's development. Photo: Meiji

Iron plays a vital role in a child's development. Photo: Meiji

A child's iron needs vary by age and developmental stage. According to the Ministry of Health - National Institute of Nutrition, with an average iron absorption rate of 10%, children aged one to two need about 5.4 mg of iron daily; those aged three to five need 5.5 mg; six to seven-year-olds need 7.2 mg; eight to nine-year-olds require 8.9 mg; and children aged 10 to 11 need about 11.3 mg of iron per day. During the first 6 months of life, exclusively breastfed babies usually have sufficient iron stores from the prenatal period. However, after 6 months, these reserves decrease significantly, and infants need supplemental iron from food.

Iron is found in both animal and plant-based foods, with iron from animal sources being more readily absorbed. Parents should therefore offer children a diverse diet for optimal iron intake. Red meat like beef and pork are rich in heme iron, which is easily absorbed and can be prepared in soft, stewed forms for easy consumption. Animal liver (chicken or pork) also contains high levels of iron, but should be limited to once or twice a week to avoid excess vitamin A and should be sourced from safe suppliers. Oily fish such as salmon, tuna, and mackerel are rich in both omega-3s and iron, adding variety to meals.

Leafy greens like amaranth, spinach, and bok choy, as well as legumes and seeds (soybeans, lentils, sesame, pumpkin seeds), also provide plant-based iron along with fiber and protein. However, since iron from plant sources is less readily absorbed, it should be combined with vitamin C-rich foods like oranges, lemons, strawberries, and tomatoes to enhance absorption.

Mothers should choose a variety of foods from different sources to help children absorb iron effectively. Photo: Vecteezy

Mothers should choose a variety of foods from different sources to help children absorb iron effectively. Photo: Vecteezy

Parents can also consider supplementing their child's diet with iron-fortified milk. Meiji Kids Formula, a nutritional supplement from the Japanese brand Meiji, is designed for children aged three to 10. Just two cups (about 400ml) daily can meet the recommended daily iron intake.

The product also contains calcium to support height growth and musculoskeletal development; DHA and milk phospholipids to support brain development; and vitamins A, D, and zinc to boost the immune system. Meiji Kids Formula also includes FOS, a soluble fiber that promotes the growth of bifidus bacteria in the gut, improving digestion.

Meiji Kids Formula is a source of supplemental iron that meets recommended dietary needs. Photo: Meiji Japan

Meiji Kids Formula is a source of supplemental iron that meets recommended dietary needs. Photo: Meiji Japan

Meiji experts advise parents to pay attention to their child's iron needs at each age and provide appropriate supplementation through a diverse, iron-rich diet. Smartly combining iron-rich foods with sources of vitamin C will help children optimize iron absorption, prevent anemia, and improve their overall health.

Meiji experts discuss the importance of iron for children's development. Video: Meiji

Hai My