Why Children May Not Be Absorbing Enough Iron Despite a Healthy Diet

Even when children consume iron-rich foods, some may still struggle with low iron levels due to poor absorption, according to nutrition expert Nikkie Malhotra. She recently outlined common reasons behind reduced iron uptake in children and shared practical steps parents can take to improve it.

Iron is essential for producing haemoglobin, the protein in red blood cells that carries oxygen throughout the body. It also supports brain development, energy levels and immunity. When iron levels are inadequate, children may experience fatigue, pale skin, irritability, difficulty concentrating and frequent infections. Health professionals typically recommend blood tests, including a complete blood count and iron profile, if deficiency is suspected.

Malhotra explained that diet alone does not guarantee sufficient iron levels. Several everyday habits can interfere with the body’s ability to absorb the nutrient effectively. One common factor is consuming milk alongside meals. Since milk is high in calcium, it can inhibit iron absorption when taken at the same time as iron-rich foods. Similarly, beverages like tea or chocolate-based drinks contain compounds that reduce the body’s ability to utilise iron efficiently.

Another key factor is the absence of vitamin C in meals. Vitamin C plays a crucial role in enhancing iron absorption, especially from plant-based sources. Without it, the body may struggle to extract adequate iron from food. Intestinal worm infections can also contribute to low iron levels by affecting digestion and causing nutrient loss. Additionally, poor gut health can weaken overall nutrient absorption, including iron.

To address these concerns, Malhotra recommends simple dietary adjustments. Adding vitamin C-rich foods such as lemon juice or amla to meals can significantly boost iron absorption. For instance, squeezing lemon over lentils or leafy greens can make a meaningful difference. She also advises spacing out milk consumption, ideally avoiding it an hour before or after iron-rich meals.

Iron-rich foods suitable for children include jaggery, black raisins, spinach, beetroot, rajma, chana, ragi and sesame seeds. By combining these foods with absorption-friendly habits, parents can better support their child’s growth and overall health.