Iron - what is it used for and how to get enough?
Iron is required to transport oxygen in the blood and for the development of the brain and nervous system. Children born at term have an iron store that will last for around six months alongside the iron the child gets from breast milk/infant formula. From around the age of six months, the child will also need to get iron from solid food. Foods that contain iron include bread and porridge made from coarse flour, meat, fish, eggs, beans, lentils, peas and green vegetables. You can make your own porridge from iron-rich grains (see a separate film). Iron is often added to ready-made porridge. Dinner helps provide iron. Mix vegetables with beans, lentils, fish and meat. Vitamin C in meals helps with iron absorption. Foods that contain vitamin C include oranges, kiwi fruit, strawberries, rosehip, blackcurrants, bell peppers, swede, cauliflower and broccoli. If your child’s birth weight is less than 2.5 kilograms, you will receive advice about iron supplements.
Vitamin C - what is it used for and where is it found?
Vitamin C (ascorbic acid) is a water-soluble vitamin that protects the cells of the body against oxidative damage. In other words, vitamin C is an antioxidant. Vitamin C is needed to form collagen. Collagen is found in connective tissue, cartilage, bones and teeth. Vitamin C also increases iron absorption in the intestines. You should therefore give your child fruits, juice or vegetables with a high vitamin C content together with homemade porridge and bread-based meals. Ready-made porridge has added vitamin C. It is recommended that infants get 20 mg of vitamin C per day.
Vitamin C content in various foods (mg of vitamin C per 100 grams of food):
- rosehips (840)
- blackcurrants (159)
- bell peppers (126)
- kiwi fruit (71)
- strawberries (69)
- pineapple (53)
- oranges (51)
- broccoli (47)
- cauliflower (38)
- swede (35)
- mango (26)
- raspberries (17)
- breast milk (4) (but the amount is affected by the mother’s diet)
- infant formula (10)
- ready-to-eat porridge made from ready-made powder (10-20)