Costometic

WHAT’S ON THE MENU?

You can get the iron essential for making haemoglobin in the body in two forms: haem and non-haem. Haem iron is found in red meat, fish and poultry. Iron from plants-lentils, beans, leafy vegetables and fruits-is the non-haem type. Haem iron is far more ‘bioavailable’ than non-haem iron, which means that the amount of iron absorbed by the body from haem sources is more (about 10-35 percent) than from non-haem sources (about 1-10 percent)”, says nutritionist Rohini Saran, M.Sc. But vegetarians needn’t worry; your kids are no more likely to suffer from anaemia than meat-eating kids are. But you do need to include iron-rich foods in your child’s diet-kidney beans, spinach, broccoli, wholegrain bread, apricots and raisins-to rule out the risk of iron deficiency and anaemia.

MIND THE MILK

“Some kinds of food promote the absorption of iron by the body, while some may inhibit it”. Milk is a rich source of calcium that is essential for your child’s growth, but the calcium in milk also tends to hinder iron absorption. So an overdose of milk, yogurt or cheese may not make your child stronger. Combine milk with fruits in a smoothie or milkshake to get the benefits of fruits as well.

THE ‘C’ FACTOR

Vitamin C increases the absorption of iron. In fact, doctors advise vegetarians to pair food high in vitamin C content with their iron-rich food (in the same meal) to boost the bioavailability of iron. Tomato salad with rice and wheat, vegetables and lentils will help your child get the most iron out of the meal. Do include fruits and vegetables rich in Vitamin C, like oranges, kiwis, limes, melons, tomatoes and red, yellow and orange bell peppers in your child’s diet-even if you are non-vegetarian.

FORTIFY YOUR FOOD

While some foods have a lot of natural iron, to some-like cereals and biscuits-it’s added synthetically, Breast milk has enough iron for babies under 6 months; but if breastfeeding is not an option, there’s iron-fortified infant formula. iron-fortified baby food is great for infants above 6 months and instant oatmeal and breakfast cereals are excellent sources of iron for growing kids. Combining cereals in milk with a glass of fruit juice offers the comprehensive benefits of iron, calcium, vitamin C and antioxidants that combat body damage and diseases.

SUPPLEMENT SUPPLY

When your child’s body doesn’t have enough iron and haemoglobin count is low, your child is likely to feel weak and tired. Dietary iron may not be enough to replenish the depleted stores and she may need iron supplements in the form of pills or tonics. Supplements are a quick way to refuel the body’s iron needs, but consult your doctor first. If he recommends an iron supplement for your child, remember: iron is best absorbed on an empty stomach; never combine iron supplements with milk, yogurt, calcium supplements or caffeinated beverages like tea, coffee or cola; include plenty of citrus fruits and vitamin C rich vegetables in your child’s diet for good iron absorption; and look out for side effects, such as constipation and nausea.

TOP 5 RECIPE BOOKS: MUST HAVE

1. Jane Kinderlehrer’s The Smart Chicken and Fish Cookbook.
2. Cara Hobday’s Kid’s Healthy Lunchbox.
3. Kirsten Hartvig’s The Big Book of Quick & Healthy Recipes.
4. 500 Best Muffin Recipes by Firefly.
5. Cafh Foundation Inc.’s Once Upon a Kitchen.

10 IRON BOOSTERS

Include these in your child’s diet to build up your child’s iron stores without worrying about an overload. Our body has its own controlling mechanism: It absorbs only as much dietary iron as it needs, rejecting the rest as waste.

• Red meats, especially liver.
• Fish like tuna mackerel.
• Kidney beans.
• Lentils like chickpeas.
• Leafy veggies like spinach and mustard leaves.
• Vegetables like broccoli.
• Whole wheat bread.
• Fruits like watermelons, pomegranate and bananas.
• Dried fruits like raisins, dates and apricots.
• Fortified cereals.