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Iron is a mineral and an essential nutrient. There are several iron-rich foods for teens that need to be included in their daily diet. Iron deficiency is one of the major causes of anemia and can lead to other problems, such as shortness of breath. In addition, there are some foods that aid in iron absorption, whereas some may interrupt the process.
Read on to know more about iron, including iron-rich foods, the benefits of this nutrient, and its deficiency.
Key Pointers
- Iron is a naturally available nutrient that aids in hemoglobin production, oxygenation of muscles and cells, and proper brain functioning.
- Iron deficiency can cause breathing problems and anemia, limiting a teen’s growth and bodily functions.
- Good sources of iron include lentils, beans, cereals, poultry, fish, tofu, and dark leafy greens.
- Dairy, eggs, tea, and coffee should not be consumed with iron-rich foods or supplements as they inhibit absorption.
- Consuming vitamin C-rich foods such as oranges can enhance iron absorption.
- It is best to use iron supplements only when necessary and with proper medical guidance to prevent adverse effects in teenagers.
Why Is Iron Important For Teenagers?
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Iron is a mineral present in certain foods in a natural form (1). Iron helps synthesize hemoglobin, which helps the red blood cells carry oxygen to different parts of the body, thus maintaining good blood health. It is also very important for the proper functioning of your teen’s muscles and brain. Not having an iron-rich diet can lead to an iron deficiency in your teen. It could also cause anemia, especially after the onset of puberty (2). According to the World Health Organization, approximately 29.9% of women in their reproductive age (post-puberty) experienced anemia, amounting to over half a billion women between the ages of 15 and 49.
Quick factWhat Is Anemia?
Hemoglobin is the protein that carries oxygen from your teen’s lungs to the various body tissues. The red blood cells in your teen’s body have iron in its hemoglobin. Iron gives the strength to hemoglobin to carry the oxygen through the blood . When your teen has a deficiency of iron, it means that her body is not able to produce enough hemoglobin. It implies that your teen has a low count of red blood cells or anemia. Anemia directly affects how your teen’s body functions.
What Are The Iron Rich Foods For Teens?
Here is a list of iron-rich foods that you should include in the diet for teenage girls and boys on a regular basis (3):
- Green vegetables like spinach, green pepper, broccoli stalk, potato
- Tofu and legumes and beans such as Lentils, lima beans, chickpeas, split peas, and kidney beans
- Meat and poultry (beef, ham, chicken liver, turkey)
- Fish like salmon, tuna, halibut, haddock, veal
- Seafood like oysters and clams
- Fortified cereals with iron
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- Pumpkin, squash or sesame seeds
- Wheat germ
- Dried fruits such as prunes, peaches, raisins, and dried apricots, and nuts and seeds like walnuts, pistachios, squash, sesame, and pumpkin seeds
- Whole grains like rice and quinoa
- Pasta, bread, and bagel
Did you know?Points To Remember
There are certain foods that help your teen absorb iron better. On the other hand, there are a few foods that can hinder the absorption of iron. Here are a few tips that can help (3):
- Ask your teen to avoid beverages such as tea or coffee after meals as it inhibits iron absorption from the digestive tract.
- Your teenager must avoid any calcium intake while taking an iron-rich diet. Thus, avoid dairy products and eggs with an iron-rich diet.
Quick fact- Increase your adolescent’s Vitamin C intake to boost her iron absorption. Foods like strawberries, broccoli, or orange juice are rich in Vitamin C.
Health fact
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Should I Give Iron Supplements For Teens?
If your teen is suffering from an acute iron deficiency, your doctor may recommend an iron supplement for her . He will also advise you about the dosage.
Just like an iron deficiency is not good, similarly an overdose of iron causes various health hazards. It can also prove to be fatal in some cases.
Give your child a balanced diet so that they can get all the vital nutrients naturally. Now you know what dietary components you need to include in your teen’s diet for anemia prevention. So, why wait? Try some healthy, iron-rich recipes to pamper your adolescent’s taste buds (3).
Frequently Asked Questions
1. Which fruit is full of iron?
Citrus fruits such as oranges, berries, and papaya are nutrient-dense foods and rich sources of iron (5).
2. Is milk high in iron?
Milk and other dairy products, such as cheese and yogurt, are not rich sources of iron, but they contain significant amounts of essential nutrients, such as calcium, protein, and vitamin D that can help fulfill your teenager’s nutritional needs (6).
3. Are there any vegetarian or vegan sources of iron that are good for teenagers?
To achieve optimum iron from food, vegetarians, and vegans can incorporate foods like fortified breakfast cereals, green leafy vegetables, pulses, nuts, grains, tofu, wholemeal bread, and dried fruits into their diet. One can also ensure higher nutrient absorption with vitamin C-rich drinks like orange juice (7).
4. Can too much iron be harmful to teenagers?
Too much iron consumption can prove to be harmful to the teenager. The excess iron is stored in tissues and organs, causing an overload, resulting in damage and severe problems of the liver and heart (8).
5. What are the symptoms of iron deficiency?
Iron deficiency can cause symptoms like tiredness, weakness, pale skin, irritability, headaches, and shortness of breath (9). Teenagers should be aware of these signs, as they may indicate a need for more iron in their diet.
Iron intake is important, especially for teenagers, because they are in their growing years and need enough red blood cells to carry oxygen and stay healthy. Iron deficiency may lead to anemia, which may cause shortness of breath and other complications. Thus, the importance of iron-rich foods for kids and teens should not be underestimated. For optimal iron levels in the body, teenagers should have plenty of vegetables, meats, dry fruits, and rice; avoid tea and coffee; and increase their vitamin C intake. If your teen’s iron levels are too low, consult a doctor, who may prescribe iron supplements.
Infographic: Delicious Snacks For Teens That Are Rich In Iron
Iron is a vital growth nutrient that is essential for almost every organ in the body. Ensuring teens eat an iron-rich diet is essential since they are still growing. The following infographic provides a few dishes that can be added to your teen’s diet to ensure they get their required daily dose of iron.
Illustration: Momjunction Design Team
Illustration: Best Sources Of Iron Supplements For teens
Image: Dall·E/MomJunction Design Team
References
- Iron.
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ - Iron-Deficiency Anemia.
https://kidshealth.org/en/parents/ida.html - How to Add Foods That Are High in Iron to Your Diet.
https://health.clevelandclinic.org/how-to-add-more-iron-to-your-diet/ - Fady Moustarah and Shamim S. Mohiuddin; (2022); Dietary Iron.
https://www.ncbi.nlm.nih.gov/books/NBK540969/ - Iron
https://www.cdc.gov/nutrition/infantandtoddlernutrition/vitamins-minerals/iron.html - Iron Rich Foods
https://www.cedars-sinai.org/content/dam/cedars-sinai/programs-and-services/blood-donor/documents/iron-rich-foods.pdf - Iron and vitamin C: the perfect pair?
https://www.canr.msu.edu/news/iron_and_vitamin_c_the_perfect_pair - Hereditary Hemochromatosis
https://www.stanfordchildrens.org/en/topic/default?id=hereditaryhemochromatosis-85-P00092 - Anemia in Children and Teens: Parent FAQs
https://www.healthychildren.org/English/health-issues/conditions/chronic/Pages/Anemia-and-Your-Child.aspx
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