Is Your Toddler or Preschooler Getting Enough Iron?
by Karlien Duvenage, Paediatric Dietitian-Nutritionist
Most of the time, when parents come to me worried about their child's diet, they're focused on protein and vegetables. And I agree, these foods are important. But they are often surprised that the nutrient I am most concerned about is iron — one of the most important and most overlooked nutrients for toddlers and preschoolers.
Iron deficiency is the most common nutritional deficiency worldwide, and children under 5 are particularly at risk, including here in Singapore.
Why Iron Matters
Iron is essential for:
Carrying oxygen to the lungs, muscles, and brain
Energy production and muscle function
A healthy immune system
Brain development, behaviour, memory, and concentration
What Happens If We Don't Get Enough?
Iron deficiency can significantly impact brain development and behaviour — and in the worst cases, some effects can be permanent. Signs worth mentioning to your doctor include:
Persistent tiredness or low energy
Pale skin and poor appetite
Getting sick frequently
Increased irritability or difficulty concentrating
Unusual cravings for non-food items like ice or dirt (known as pica)
Many of these can have other causes, but if several feel familiar it's worth investigating.
How to Help Your Child Meet Their Iron Needs
Tip 1: Include an iron-rich food at every meal
Every meal should have at least one iron-containing food. See list below.
Tip 2: Offer a variety of iron sources
Haem iron (animal sources) - beef, lamb, chicken, and tuna. Animal meat also helps boost the absorption of non-haem iron eaten at the same meal.
Non-haem iron (plant sources) — lentils, tofu, edamame, oats, white beans, spinach, and iron-fortified cereals.
If your family is vegetarian, or your child refuses meat, focus on a variety of iron-rich plant foods at every meal — and pay close attention to the next tip.
Tip 3: Pair iron-rich foods with vitamin C-rich foods
Vitamin C can increase iron absorption by 3 to 6 times. Serve them together.
Add tomato to the lentil soup
Serve sliced mango or strawberries alongside an iron-fortified breakfast
Add capsicum strips alongside tofu or hummus
Tip 4: Watch the milk
For toddlers and preschoolers, limit cow's milk to no more than 500ml per day. More than this can fill little tummies, reduce appetite for iron-rich foods, and affect how much iron is absorbed across the day.
Best Iron-Rich Foods
Animal sources: Beef • Lamb • Chicken • Tuna • Eggs
Plant sources: Iron-fortified oat cereal • Oats • White beans • Lentils • Spinach • Tempeh • Tofu • Edamame • Chia seeds • Peanut butter
Does My Child Need a Supplement?
The only way to know is to test. A blood ferritin test is the most useful measure of your child's iron stores. Always speak to your healthcare provider before starting a supplement — too much iron isn't a good thing either.
In Summary
Prioritise iron-rich foods at every meal, pair them with vitamin C, and don't let iron be the nutrient that gets forgotten. If you're concerned, ask for a blood test rather than guessing.
For personalised support, get in touch via kdietitian.com
