piau te kura tinana
Who needs iron?
Everybody needs iron. Most babies are born with good iron stores. When they are young, babies get enough iron from these stores and from breast milk or iron fortified baby formula.
From around 6 months old onwards we need iron rich kai as well.
We all need to eat plenty of kai that contains iron, particularly:
- Pepi, Tamariki and Rangatahi because they are growing rapidly
- Wahine especially when pregnant or breastfeeding
- Very active people
Iron Rich Kai
- Liver/Kidney
- Lean beef and lamb
- Kaimoana - fish and shellfish
- Poultry
- Pork
The iron in this kai is easy for the body to absorb and use. Liver and Shellfish are not recommended during pregnancy. Ask your midwife/doctor for more information.
Other Kai containing Iron:
- Eggs
- Breads (wholemeal)
- Porridge/Weetbix and other cereals
- Baby cereals e.g. Farex
- Dried fruit like raisins and fruit
- Some vegetables - Puha, peas, silverbeet, spinach, baked beans
The iron found in these kai is not as easily absorbed by the body as the iron found in meats. Improve iron absorption by eating the following kai high in vitamin C.
Kai high in Vitamin C
- Citrus fruit like oranges, mandarins
- Grapefruit and lemons
- Kiwifruit
- Feijoas
- Cauliflower and broccoli
- Green peppers
- Tomatoes
Avoid drinking tea at meal times. Tea makes it more difficult for your body to absorb the iron it needs. Have a glass of water instead, or fruit juice containing Vitamin C that will help iron absorption.
Iron Deficiency
If we don't eat enough kai that provides iron we can become iron deficient. It is a very common problem.
- We feel tired
- We have difficulty concentrating and learning
- We are less able to fight infection
- We feel cold
If tamariki don't get enough iron, physical and mental development can be permanently affected. If you are concerned about iron levels, seek medical advice.
