Bledidoc Advice

To ensure an optimal iron intake, consuming food rich in iron is not sufficient, as it is also necessary to control the dietary factors that have an impact on its absorption.

Animal vs plant origin Iron

First of all, the absorption of iron depends on its nature: the haeme iron (derived from animal origin food like red meat, eggs ...) is better absorbed than the non-haeme one (derived from plant origin food such as vegetables and leafy greens). To improve the absorption of non-haeme iron, your iron-rich meals must always be accompanied with a source of vitamin C. You can, for example, add lemon juice to your dishes, pepper to salads and recipes or drink fresh orange juice during or after the meal.

Moreover, the consumption of haeme iron sources with non-haeme iron sources increases the absorption of the latter. A simple trick would be, for example, to add ground meat to your vegetable recipes.

Iron absorption inhibitors

There are also foods that inhibit the absorption of iron and that you should avoid combining with your iron-rich meals in order to have an optimal intake of this mineral. On one hand, the consumption of caffeinated beverages or food (such as tea or chocolate) reduces the absorption of iron. Therefore, it is recommended to consume them two hours before or after a meal rich in iron (or after taking the iron supplement). On the other hand, some foods (such as spinach, green cabbage, beans ...) contain phytates and oxalates which are substances that can also limit the absorption of iron. It is therefore recommended to consume them separately from iron-rich food (or iron supplement). In addition, an excess of fibers in your diet (that can be found for example, in wheat bran, rice and whole legs) may also reduce the iron absorption.

Besides, if you suffer from iron deficiency or iron supplementation, avoid combining iron sources with those of calcium (such as milk, yoghurt and cheese) as these two minerals may compete with each other. Indeed, in this case calcium could limit the absorption of the consumed iron.

Choosing a Growing Up milk THAT optimizES Iron intake

Finally, in order to optimize the iron intake of your child, keep the time of growing-up milk intake further from that of meals. And when making your choices, also make sure that the chosen growing-up milk is rich both in vitamin C and haeme iron, allowing greater absorption of the latter.

Dr Elie CHOUEIRY, Pediatrician, Intensive Care Specialist PICU HDF

Dr. Raymond N. HADDAD, Senior Resident in Pediatrics at Hôtel-Dieu de France

Nutritionist Sara I. KARAKE, RD, MSc in Sports and Physiology Nutrition

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^{AAP (American Academy of Pediatrics)}

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