Pumping Iron!

I hear a lot of parents asking about how to ensure their babies are getting enough iron.
This is an important thing to consider, especially for breastfed babies. A baby begins to lose it's iron stores from birth and by 6 months of age begins to need to ingest iron.

Iron:
Red blood cells are made up mostly of iron, they are responsible for carrying oxygen in the blood. We need iron in muscle repair and growth. Some important enzymes require iron for energy production and protein metabolism. There is some evidence that iron also plays a role in the formation and development of collagen, elastin, as well as the immune system. Considering babies grow at such an exponential rate, it is easy to understand the importance of ensuring that they have an adequate amount. Iron is difficult to absorb and so since babies digestive systems are developing we need to make sure we give babies iron containing foods that are in easy to digest forms.

Infants iron requirements:
birth to 6 months need 1 mg of iron/day
7 months to 1 year need 11 mg of iron/day
1-3year olds need 10mg of iron/day

Iron concentrations:
Lentils cooked, 1 cup = 7.0 mg
Quinoa, cooked, 1 cup = 6.3 mg
Kidney Beans, cooked, 1 cup = 5.2 mg
Venison, 4 oz. = 5.1 mg
Chickpeas, cooked, 1 cup = 4.7 mg
Lima beans, cooked, 1 cup = 4.5 mg
Pinto beans, cooked, 1 cup = 4.5 mg
Black eyed peas, cooked, 1 cup = 2.3 mg
Swiss Chard, cooked, 1 cup = 4.0 mg
Tempeh, 1 cup = 3.8 mg
Black Beans, cooked 1 cup = 3.6 mg
Turnip greens, cooked, 1 up = 3.2 mg
Spinach, cooked, 1 cup = 2.9 mg
Asparagus, cooked, 1 cup = 2.9 mg
Beet greens, cooked, 1 cup = 2.7 mg
Tahini, 2 tbsp = 2.6 mg
Raisins, 1/2 cup = 2.2
Brown Rice, cooked, 1 cup = 2.1 mg
beef tenderloin, 4 oz, 2.0 mg
Cashews. 1/4 cup = 2.0 mg
figs, dried, 5 medium = 2.0 mg
Bulgur, cooked, 1 cup = 1.7 mg
Potato, 1 large = 1.4 mg
Avocado, 1 medium = 1.4 mg
Peas, cooked, 1 cup = 1.3 mg
Green beans, cooked, 1 cup = 1.2 mg
Kale, cooked, 1 cup = 1.2 mg
Sesame seeds, 2 tbsp = 1.2 mg
Broccoli, cooked, 1 cup = 1.1
Brussels sprouts, cooked, 1 cup = 1.1 mg
Millet, cooked, 1 cup = 1.0 mg
Prunes, 5 medium = 1.0
Watermelon, 1/8 medium = 1.0

Remember that babies 6 - 10 months should not be given nuts or meat... their digestive systems cannot break it down quite yet. Non-allergic babies can eat nuts beginning at 12 month, but babies with a family history of nut allergy should wait until 24 months before introducing nuts.

Symptoms of low iron is weakness, fatigue and loss of stamina



References:
http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00

Beard, J.L.2001. "Iron Biology in immune function, muscle metabolism, and neuronal functioning" journal of Nutrition 101 (2S-2):568S-579S, discussion 580S.

Ben-Shoshan M, et al. Is the prevalence of peanut allergy increasing? A 5-year follow-up study in children in Montreal. Journal of Allergy and Clinical Immunology 2009;123:783