Even when children eat balanced meals filled with iron-rich foods, some still show signs of iron deficiency. According to clinical nutritionist Nikkie Malhotra, the issue is often not what children eat, but how well their bodies absorb iron from food. Poor iron absorption can quietly impact growth, immunity, learning ability and overall energy levels during crucial developmental years.
Iron plays a vital role in forming haemoglobin, which carries oxygen from the lungs to the rest of the body and supports muscle function. When iron levels are low, children may experience pale skin dark circles frequent fatigue irritability poor focus recurring infections and even hair fall. In such cases, checking blood parameters like complete blood count ferritin and iron profile can help identify the root cause.
Nikkie Malhotra highlights that several everyday habits can interfere with iron absorption in children. Drinking milk along with meals can block iron uptake due to its high calcium content. Consuming tea or chocolate close to mealtimes reduces absorption because of tannins. Skipping vitamin C alongside iron-rich foods limits absorption efficiency. Worm infestations which are common in children can also lower iron levels. Additionally poor gut health and weak digestion reduce the body’s ability to absorb nutrients effectively.
To improve iron absorption naturally, the nutritionist suggests a simple four-point approach. Adding lemon or amla to meals boosts vitamin C intake which helps iron absorption. Pairing lentils like dal with lemon enhances iron uptake. Offering fruits after meals supports better digestion and nutrient absorption. Avoiding milk at least one hour before and after iron-rich meals prevents calcium from interfering with iron absorption.
She also recommends including natural iron-rich foods in a child’s diet such as jaggery black raisins beetroot spinach rajma chana ragi and sesame seeds. With small dietary adjustments and mindful food pairing, parents can significantly improve iron absorption and support their child’s healthy growth and development.