How Important is Iron in Your Young Girl’s Diet? - By Sai Kripa Aravind, Nutritionist

How Important is Iron in Your Young Girl’s Diet? - By Sai Kripa Aravind, Nutritionist
26 Sep, 2022
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Did you know Iron deficiency anemia is one of the most common nutritional disorders in children making it an endemic condition? 

Iron is a micronutrient and its deficiency results in Anemia. Especially in the case of young girls who have higher requirements of Iron due to regular loss of red blood cells as a result of mensuration. 


Iron deficiency (anemia) is a disease in both developed and developing countries. The deficiency of this mineral causes irritability, affects the nervous system, impairs cognitive function, shortness of breath, loss of appetite, tiredness, cracks in the mouth, and an increased risk of infections in children. 


Why is Iron Important for your Child’s Growth and Development?




Iron is Transporter of Oxygen


70% of the Iron in the body is found in Hemoglobin and Myoglobin. Hemoglobin is a protein found in Red Blood Cells and Myoglobin is a protein found in Muscles. The iron enables the binding of oxygen with the protein of the cells and transfers the Oxygen from the lungs to the tissues of the body. Thus deficiency of Iron may result in breathlessness.  


Among young girls, as the menstruation cycle starts the loss of Iron through blood increases. Thus, it becomes extremely important to increase Iron rich food in their diet.




Iron Produces Energy


Iron is involved in energy production through its role in Electron Transport Chain and acts as a cofactor for enzymes involved in the production of amino acids, neurotransmitters, collagen, and hormones in the body. 


Adolescent girls need adequate amounts of Iron to ensure they do not feel lethargic, especially during their menstruation cycle. Feeling tired or lethargic during that period can be a sign of inadequate iron levels.




Cognitive Function


A deficiency of Iron results in impaired cognitive and motor development, along with long-term behavioral changes in teens. A deficiency of Iron in girls with Attention Deficit Hyperactivity Disorder can worsen their condition. 






Iron is important for the normal development of the Immune system. Low levels of iron can inhibit Phagocytic activity, oxidative burst, T-lymphocytes and B-lymphocytes, and IL-6 levels in girls. Thus, Iron Deficiency (Anemia) can affect the immune response to infections.




Eye Function


Iron is essential for a healthy cornea and low levels of iron may result in disease of the cornea. The protein that forms the retina, optic nerve, and lens can’t be formed without Iron. In addition, Iron also helps in the proper functioning of vision. And apart from lack of sleep, another common reason for dark circles under the eyes is low levels of iron.




Thyroid Function


The deficiency of Iron can also alter thyroid function in girls. Iron plays an important role in converting thyroxine (T4) into the active hormone triiodothyronine (T3) and thyroid peroxidase (TPO). That’s why lower levels of iron affect thyroid function.


Dietary Iron sources


Iron Sources


Foods that are a good source of Iron are Bajra, Rice flakes, Roasted Bengal gram, Horsegram, Moth beans, Soya bean, Green leafy vegetables, Lotus stem, Plantain green, Sundakai, Custard-apple, Orga, Meat and Dried Fish. 


Vegetarians are more at risk of developing Iron deficiency anemia as the Iron found in vegetarian food is not bioavailable. Thus the need to supplement Iron through Personalized Nutrition is vital. 


Personalized Nutrition


Personalized Nutrition For Girls


One of the easiest ways to ensure your girl gets sufficient Iron every day is by giving them Gritzo SuperMilk. It is a whey protein-based health drink crafted based on Personalized Nutrition with 100% RDA Iron for your girl. It ensures your young girl gets the right amount of each nutrient as per her age, gender, and needs. In addition, it is fortified with Vitamin D3, Calcium, Zinc, and 21 Essential Vitamins + Minerals with Electrolytes. 


Gritzo SuperMilk for 8-12 Year & 13+ Girls also contains personalized ingredients such as Cranberry, Amla, Biotin, and Turmeric. These personalized ingredients support immunity, reduce oxidative stress and facilitate them to achieve their maximum growth. 

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