Iron is super important for kids, especially during their early years of rapid growth. But getting enough iron? That can be tricky. Ideally, kids should get most of their vitamins and minerals from food, but this can be challenging due to allergies, food intolerances, picky eating, and plant-based diets. Fortunately, vitamin C can make it easier to absorb iron from their diet. Let's explore how this powerful duo works together to ensure kids get the iron they need for healthy growth and development.

Iron for Kids

Iron is one of the most important nutrients kids need for growth. It supports brain health, produces hemoglobin—a protein that enables red blood cells to carry oxygen throughout the body—and myoglobin, a protein that supplies oxygen to muscles. Plus, it’s essential for hormone production too. 

Iron is found in a diverse range of foods, including:

• Beef
• Chicken
• Fish
• Eggs
• Beans
• Hummus
• Lentils 
• Tofu
• Peas
• Quinoa 
• Pumpkin seeds
• Nuts
• Dried fruits
• Legume pasta
• Iron-fortified infant cereal
• Iron-fortified dry cereals

Even though many foods have iron, it can be tough for kids to get enough. Iron deficiency is one of the most common nutritional deficiencies in kids. Increased iron needs, fussy eating, and plant-based diets can make it challenging for kids to meet their iron needs.

So, What’s the Connection Between Iron and Vitamin C?

There are two types of iron: heme iron and nonheme iron. Heme iron is found in animal products like beef, chicken, and fish, and is easier for the body to absorb. Non-heme iron, found in plant-based foods like beans and lentils, is a bit trickier for absorption. Fortunately, eating foods rich in vitamin C along with nonheme iron-rich foods can significantly improve the absorption of nonheme iron.

While this (magical!) synergistic relationship with vitamin C applies specifically to nonheme sources of iron, it's particularly beneficial for kids since nonheme sources typically constitute a larger portion of their diet. Kids are more likely to enjoy snacks like iron-fortified dry cereal, chickpea pasta, and nut butter (who doesn't love peanut butter?!) rather than chowing down on lamb chops or salmon (especially if they’re picky eaters).

4 Hacks to Help Your Kids Get More Iron

Here are four simple ways to ensure your kids get enough iron in their diet:

1. Pair nonheme iron with vitamin C

Whenever you include plant-based iron in meals, pair it with foods rich in vitamin C. Here are some examples of tasty combinations:

• Refried beans (iron) cooked with chopped bell peppers (vitamin C)
• Chickpea pasta (iron) with tomato sauce (vitamin C)
• Hawaiian tofu stir fry (iron) with pineapple (vitamin C)
• Tofu (iron) and broccoli (vitamin C) stir fry
• Iron-fortified oat cereal (iron) with strawberries (vitamin C)
• Baked potato wedges (vitamin C) with hummus (iron)
• Pumpkin seeds (iron) and mango (vitamin C) smoothie
• Quinoa (iron) with spinach pesto (vitamin C)

2. Serve iron-rich foods at most meals

To make sure your child gets plenty of iron, aim to include iron-rich foods in most meals throughout the day. Here are a couple of examples of how you could do that:

Day 1

Breakfast: Scrambled eggs  

Lunch:  Lentil pasta with marinara sauce

Dinner: Hamburgers or meat sauce 

Snack #1: Iron-fortified dry cereal with chopped dried fruit

Snack #2: Sliced bell peppers and hummus

Day 2

Breakfast: Smoothie with nut butter and berries 

Lunch: Baked chicken fingers

Dinner: Breaded tofu nuggets with peanut sauce 

Snack #1: Strawberries with almond butter

Sanck #2: Hard-boiled eggs and grapefruit 

Day 3

Breakfast: Breakfast sausage 

Lunch: Chickpea pasta with red pepper sauce 

Dinner: Beef tacos 

Snack #1: Egg muffins 

Snack #2: Iron-fortified dry cereal with sliced cantaloupe  

3. Serve dairy at separate meals

While vitamin C enhances iron absorption, calcium can actually inhibit it. Calcium is found in dairy products like cow’s milk, cheese, and yogurt, so to make sure your child gets enough iron, serve dairy at different meals. For example, if yogurt is on the menu for breakfast, serve chicken pot pie for lunch or dinner. This way, your kids can enjoy their dairy foods and still maximize on iron. 

4. Offer an iron supplement

If your child is going through a phase of severe picky eating or strictly follows a plant-based diet, they may benefit from an iron supplement to fill in any nutritional gaps. Speak with your child's pediatrician and see if adding a kids iron supplement would be best for your family. Hiya’s Kids Daily Iron+ is the perfect solution. It has 7 mg of carbonyl iron, an easy-to-digest form of iron that's gentle on tiny tummies. Plus, it includes 25 mg of vitamin C to boost iron absorption for healthy growth and development and is created as a standalone supplement, so no other actives such as calcium or zinc inhibit its absorption.