When you think of iron, perhaps you imagine swords, shields and antique helmets, or maybe you’re reminded of the pile of crumpled washing sitting waiting on the ironing board. What probably doesn’t spring to mind is the wellbeing and health of your child. However, in helping to maintain a healthy immune system, and making the red blood cells that carry oxygen from the lungs to the rest of the body, iron plays a very important role in the diet of your preschooler.

Children aged three to five need between seven and ten milligrams of iron a day, and when they aren’t getting enough, it can lead to certain problems.

What are the signs of iron deficiency to look out for in kids?

Tiredness and irritability

Poor appetite

Looking pale

Difficulty swallowing and breath-holding

An irritated tongue

Sores at the edges of the mouth

Indented, spoon-shaped nails

Pica (the licking of newspapers and eating of soil, wood and other things not usually considered food)

So, what causes iron deficiency?

The causes include consuming too much cow’s milk (400 millilitres a day is considered too much), and an unbalanced diet full of low-nutrient foods and not enough iron-rich products.

Now that we have an idea of deficiency signs to look out for and the causes of iron deficiency, let’s explore how we can prevent it.

How do I maintain healthy stores of iron in my 3- to 5-year-old?

Try to restrict the consumption of cow’s milk to 360 millilitres a day. If your little one is a milk lover, this is by no means a bad thing, as milk offers a variety of important nutrients. But there is such a thing as too much milk. So if they’re having trouble cutting down on cow’s milk, consider making the change to iron-fortified formulas.

Encourage a diet of iron-rich food. This includes oily fish and red meats, and for young vegetarians, foods rich in iron include eggs, dark-green vegetables, nuts, beans, and pulses.

If you are raising young vegetarians, meals should be accompanied by vitamin C-rich fruit and veg, such as tomatoes, strawberries, citrus fruits and potatoes, as they encourage iron absorption from foods.

Your children probably aren’t drinking whole mugs of tea with their breakfast, but if they do like the odd small cup, don’t serve it with snacks and meals, as tea contains a substance known as tannin which reduces the absorption of iron.

In some cases, children may require iron supplements, so do speak to a doctor if you notice symptoms. However, most children will be able to get all the iron they need from a balanced and varied diet. So, don’t worry, it’s quite possible to prevent and repair iron deficiency!

What are a few examples of iron-rich meals and snacks for kids?

Scrambled eggs and sliced tomatoes on a slice of wholegrain toast followed by a banana make for a delicious breakfast.

For your little one’s morning snack, try a peanut butter sandwich with a side of grapes. Remember to cut grapes into halves for young children.

A fillet of oven-baked tuna with potatoes and vegetables, or sweet potato wedges served with a bean salad are just a couple of great lunch and dinner options.

And for dessert, both dried and fresh fruit are tasty and full of iron.

Top Tip: If you’re worried a meal is light in iron, serve an extra portion of fruit for dessert.

How can I ensure my child gets the iron they need?

Unii's tips on this vital mineral for your child's development.