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Iron rich food for 2 year baby


Iron-Rich Foods for Toddlers: 10 to Try

Iron is an essential nutrient that the body uses to produce hemoglobin, the protein in red blood cells that helps your blood carry oxygen to all the other cells in the body.

Iron is essential for:

  • supplying the body with oxygen
  • muscle metabolism
  • maintaining connective tissue
  • physical growth
  • nerve development
  • cell functioning
  • producing some hormones

Breast-fed babies usually get enough iron from their mother’s milk, while infants fed with formula should receive iron-fortified formula.

Iron-deficiency anemia

When your toddler switches to eating regular foods, they might not get enough iron. Rest assured, this isn’t common in the United States; only 8 percent of toddlers have iron deficiency.

However, low iron levels can lead to anemia, where the number of red blood cells in your body are too low, potentially causing problems with oxygen getting to key organs.

If your child has low iron levels, you may notice that they:

  • are pale
  • appear irritable
  • don’t want to eat

Longer term, it can lead to:

  • slower growth
  • delayed motor skill development
  • a higher number of infections, as iron supports the immune system

Symptoms may not appear at first, but in time, your child may experience:

  • fatigue
  • pale skin
  • irritability
  • fast or irregular heartbeat
  • decreased appetite
  • slow weight gain
  • dizziness
  • headaches
  • lightheadedness
  • difficulty concentrating

Some studies have found that children who drank tea were more likely to have iron-deficiency anemia. One reason for this may be that tannin, found in tea, decreases the body’s ability to absorb iron. Another is that children may be too full to eat after drinking tea.

Related: 10 signs and symptoms of iron deficiency

Iron is essential for a rapidly growing toddler. That’s why a lot of cereals and other toddler foods are fortified with iron.

The recommended daily requirements for iron vary by age.

  • age 0–6 months: 0.27 milligrams (mg) per day
  • age 6–12 months: 11 mg per day
  • ages 1–3 years: 7 mg per day
  • ages 4–8 years: 10 mg per day

Infants born preterm or with a low birth weight usually need more iron than those born with a healthy weight.

Heme vs. nonheme iron

Dietary iron has two main forms: heme and nonheme. Plants contain nonheme iron. Meats and seafood contain both heme and nonheme iron.

The body doesn’t absorb nonheme iron as easily as heme iron. This is true for both toddlers and adults. If your child eats a vegetarian or mostly vegetarian diet, aim for twice as much iron as the recommended amount.

The body absorbs iron better when you consume it with a source of vitamin C. To enable the body to absorb more iron, serve iron-rich foods alongside foods rich in vitamin C.

Examples of foods high in vitamin C include:

  • orange juice and oranges
  • grapefruit
  • kiwifruit
  • broccoli
  • tomatoes
  • strawberries
  • bell peppers
  • papaya
  • cantaloupe
  • sweet potatoes

Feeding your toddler iron-rich foods alongside foods high in vitamin C can help decrease their risk of developing iron deficiency.

1. Lean meats

Meat and poultry contain large amounts of heme iron, which is easy for the body to digest. Beef, organ meats, and liver in particular have a lot of iron. A 3-ounce serving of beef liver, for example, contains 5 mg of iron.

Dark chicken and turkey meat are also rich sources.

Make your toddler a stew or casserole with soft, well-cooked lean meat. Make sure to remove the fatty part of the meat since there is very little iron in the fatty parts. Spaghetti with meat and tomato sauce is another iron-friendly option.

Related: Top lean proteins you should eat

2.

Fortified cereals

Fortified cereals and oatmeal are a good way to ensure your toddler gets enough iron.

A serving of iron-fortified cereals typically has 100 percent of the daily value for iron in just one serving. The exact amount will vary, so be sure to check the label. Dry cereals, like Cheerios, are usually fortified as well.

One cup of plain, uncooked, rolled oats contains around 3.5 mg of iron.

You can top your toddler’s iron-fortified breakfast cereal or oatmeal with some blueberries or strawberries for added vitamin C.

Note that while fortified cereals and juices can provide extra iron, they’re often high in sugar, too.

3. Beans

If you are aiming for a vegetarian diet or your child isn’t a fan of meat, beans are a great compromise. Soybeans, lima beans, kidney beans, lentils, and other beans and pulses contain iron, fiber, and other essential vitamins and minerals.

For example:

  • a half cup of white beans has 4 mg of iron
  • a half cup of lentils has 3 mg of iron
  • a half cup of red kidney beans has 2 mg of iron

Mash some cooked lentils or make a soup or mild chili. Try mashing in some enriched rice with your beans for a complete protein and high-iron meal.

You can also try serving your toddler some low sugar baked beans with a piece of whole wheat bread for a high iron lunch. A side of mashed sweet potatoes adds vitamin C to the dish.

Chickpeas, known to some as garbanzo beans, are another type of bean high in iron and a great snack for toddlers (and adults!). You can blend the chickpeas to make your own iron-rich hummus.

Be aware that some people have a chickpea allergy. If you’re not sure about giving your child chickpeas, ask your doctor first.

4. Spinach

Dark green leafy vegetables like kale, broccoli, and spinach are among your best vegetable options for iron.

A half cup of boiled, drained spinach contains about 3 mg of iron.

Try serving your toddler finely chopped, steamed spinach or add chopped spinach or other greens to their:

  • mac and cheese
  • scrambled eggs
  • smoothies

Related: Which is better, spinach or kale?

5.

Raisins and other dried fruit

Kids love to snack on raisins. The good news is that the dried fruit can give your toddler a boost in iron, while also helping prevent constipation. A quarter cup of raisins has about 1 mg of iron.

Related: Are dried fruits good or bad?

6. Pumpkin seeds

Pumpkin seeds are a good source of protein, fiber, healthy fats, and minerals, including iron. A quarter cup of pumpkin seeds contains 2.5 mg of iron.

Try making a trail mix with raisins, prunes, dried apricots, pumpkin seeds, and sunflower seeds.

Keep in mind that raisins and seeds may be choking hazards for very young children. Mash or cut these foods into small pieces and keep watch on your toddler while they munch on them.

Related: Super healthy seeds you should eat

7. Eggs

Eggs are a good source of essential protein, vitamins, and minerals, including iron. One hard-boiled egg contains 1 mg of iron.

For years, people tried to limit their egg consumption because eggs also contain cholesterol, which increases the risk of cardiovascular disease (CVD). Current research suggests, however, that eggs don’t increase the risk of CVD, after all.

Toddlers can eat eggs in many ways, such as:

  • soft boiled with toast sticks
  • hard boiled, whole or mashed
  • scrambled
  • as an omelet
  • in rice and noodle dishes

You can add chopped spinach and other iron-rich foods to omelets and scrambled eggs. Try different ways to see how your toddler likes them best.

Always make sure the egg is fresh and well cooked. If you can, use fresh, locally sourced organic, free-range eggs.

Related: Top 10 health benefits of eggs

8. Green peas

Green peas contain protein, fiber, iron, and other nutrients. Many toddlers love them, they’re easy to prepare, and they pair well with many dishes.

A half cup of green peas provides 1 mg of iron.

You can boil peas and serve them as a side, mash them with root vegetables for infants, or add them to soups, stews, and savory rice.

Keep a bag of peas in the freezer or get fresh peas in the pod in season. Ask your toddler to help you shell the fresh peas.

Peas may pose a choking hazard for young children, so consider mashing them for infants.

Related: Why green peas are healthy and nutritious

9. Tuna

Canned light tuna is a low calorie and low fat addition to your child’s diet that also supplies iron and other important nutrients like protein and omega-3 fatty acids.

Three ounces of light tuna, canned in water, contains 1 mg of iron.

Combine shredded tuna with pureed vegetables to boost your toddler’s iron intake, but hold off if seafood allergies run in your family.

Related: Mercury in tuna. How to eat it safely

10. Tofu

Tofu is a mild and versatile plant-based food that provides complete protein, calcium, iron, and other nutrients. It can provide some of the essential nutrients your toddler needs if they don’t eat meat.

A half cup of tofu contains 3 mg of iron.

Tofu comes in different forms. Firm tofu you can chop and add to salads or stir fries, bake or use to make nuggets. Silken tofu has a softer texture. You can mix it with salad dressings, add it to smoothies, or put fruit with it for a dessert.

There have been concerns about whether isoflavones, an ingredient in tofu, could be harmful for hormone balance. Experts currently believe this is “unlikely.”

Related: Using tofu and how to prepare it safely

According to the National Institutes of Health, around 12 percent of infants in their first year, and around 8 percent of toddlers have low iron levels.

It is always best for your child to get their nutrients from food, but if your doctor thinks your child may have iron-deficiency anemia, they may prescribe iron supplements.

Follow the instructions your doctor gives you and keep all supplements out of the reach of children. Consuming too much iron can lead to serious health problems.

Never give your child iron supplements without first consulting a doctor. Most children don’t need supplemental iron.

Best Iron-Rich Foods for Babies, Toddlers, & Kids (+50 Recipes!)

Ensuring that our kids eat a well balanced diet, including iron-rich foods, can be hard when they’re eating unpredictably. I hope this info on iron-rich foods for kids (and the recipe ideas at the bottom) helps to set your mind at ease!

Iron-Rich Foods

Ensuring that your kids are getting enough iron can seem hard when they’re in a phase of picky eating—or just not eating a ton. But since iron deficiency and iron deficiency anemia are still common issues with kids and it can impact their development and behavior, it’s important to try to include iron-rich foods in their daily meals.

For some context, according to the American Academy of Pediatrics, “Among children ages 1 to 3 years, iron deficiency occurs in 6.6 percent to 15.2 percent of toddlers, depending on ethnicity and socioeconomic status.” Which is much higher than I would have expected. They say that preterm infants, exclusively breastfed infants, and infants at risk of developmental disabilities are at higher risk for deficiencies.

I never want any parents to worry excessively about their child’s nutritional intake and thankfully, adding iron to a diet is actually quite easy.

(My favorite iron-rich recipes include Spinach Muffins, Extra-Veggie Baby Pasta, Oatmeal Bars, Meatballs, Chicken Puree, Butter Chicken, Chicken Tacos and Spinach Eggs. For more, scroll down.)

How much iron does my child need?

Toddlers ages 1 to 3 years need 7 mg/day of iron. Kids aged 4-8 need 10 mg/day. For context:

  • ¾ cup of Cheerios: 6 mg
  • 1 serving fortified infant oatmeal: 5 mg
  • 4 ounce hamburger: 5 mg
  • 2 ounces Banza chickpea pasta: 4 mg
  • ½ cup dried peaches: 3.2 mg
  • 2 ounces Barilla red lentil pasta: 3 mg
  • ½ cup of lentils: 3 mg
  • 1 cup prune juice: 3 mg
  • Spinach Quesadilla: 2.1 mg
  • ½ cup dried apricots: 1.7 mg
  • ½ cup oatmeal: 1.7 mg
  • Simple Green Smoothie: 1.7 mg
  • Spinach Banana Muffin: 1.4 mg
  • 1 egg: 1.4 mg iron
  • ½ cup raisins: 1.5 mg
  • 1 slice whole wheat bread: 0.7 mg
  • ½ cup fortified baby puffs: 0.7 mg
  • 1 ounce hummus: 0.7 mg
  • 2 tbsp peanut butter: 0. 6 mg
  • ½ cup edamame beans: 0.5 mg
  • 1 cup watermelon: 0.4 mg

TIP: It’s possible that your kiddo is already getting enough just by eating normal toddler-size servings.

Does my child need an iron supplement?

This question will vary a lot by child so it’s best to check in with your doctor. Kids are routinely screened for iron deficiency when they’re babies and toddlers, so definitely discuss this with your pediatrician if you don’t remember what those results were, if your child is older, or if you’re just curious about supplementing.

It can be hard to find a multivitamin with iron, so check your label, or consider a separate iron supplement in consultation with your doctor.

What are the best sources of iron for kids?

The AAP recommends that iron comes from iron-rich foods first and foremost. The type of iron in meat, fish, and poultry is easier for our bodies to absorb, but adding a range of iron-rich foods is your best bet. Here are some examples of foods with a good dose of iron.

  • Red meats like beef and lamb
  • Dark meat poultry
  • Fish including shrimp and oysters
  • Iron-rich vegetables including dark leafy greens (think Popeye!), baked potatoes, and pumpkin
  • Beans and legumes like kidney beans, lentils, and tofu
  • Fortified cereals like Cheerios and some hot cereals including baby oatmeal
  • Whole grains and whole grain products (including some of the newer bean pastas like Banza)

TIP: A toddler-size serving of meat is 2 tablespoons to ¼ cup. A toddler-size serving of produce is 2 tbsp to ¼ cup. A serving of beans and legumes is 1-2 tablespoons for younger kids and ¼ cup for older kids. (Find more specifics in my Daily Toddler Nutrition Guide.)

Top 10 Best Iron-Rich Foods for Babies

Here are my go-to foods with a lot of iron that you can feed to a baby who’s eating purees or baby led weaning style foods.

  1. Beef, ground
  2. Bean puree
  3. Beans, very soft and lightly mashed
  4. Bean pasta, cooked very soft (like Banza)
  5. Chicken, finely shredded or ground or Chicken Puree
  6. Eggs, scrambled or Egg Yolk Puree
  7. Green bean puree
  8. Infant cereal like baby oatmeal, fortified
  9. Oatmeal
  10. O cereal
  11. Smoothies with spinach or kale (serve on a spoon or in a reusable pouch)
  12. Sweet potatoes, mashed
  13. Pea puree
  14. Peanut butter puree
  15. Strawberry puree

TIP: Iron stores in babies start to run out starting around 6 months, so you’ll want to incorporate these foods into your baby’s diet from an early age.

Top 15 Best Iron-Rich Foods for Toddlers and Big Kids

These foods are easy to prepare and packed with iron for kids.

  1. Apricots, dried
  2. Beans
  3. Bean pasta (like Banza with marinara sauce)
  4. Beef burgers
  5. Broccoli
  6. Eggs
  7. Green beans
  8. Oatmeal
  9. Peanut butter
  10. Raisins
  11. Smoothies with spinach or kale
  12. Spinach Pesto
  13. Strawberries
  14. Watermelon
  15. Wheat bread

TIP: Aim to serve 2-3 of these foods (from either the baby or toddler list) most days and you should easily provide enough opportunities for your child to eat enough iron.

Add Vitamin C for Increased Iron Absorption

If you pair iron-rich foods with produce with plenty of Vitamin C—think citrus, strawberries, kiwi, tomatoes, dark greens, and bell peppers—the iron will be more readily absorbed by the body. Some ideas to consider:

  • Pasta with Meatballs (Vitamin C from tomatoes, iron from beef)
  • Bean Burritos with salsa (iron in beans, Vitamin C from salsa)
  • Bean Quesadillas with chopped tomatoes on the side (iron in beans and whole grain tortilla, Vitamin C from tomatoes)
  • Simple Green Smoothie (iron from greens, Vitamin C from fruit)
  • Spinach Banana Muffins with Banana with kiwi (iron in spinach, Vitamin C from kiwi)

Limit Milk to No More than 24 Ounces Each Day to Avoid Limiting Iron Absorption

Experts at the Mayo Clinic also advise against letting the kids have more than 24 ounces of milk in a day (or three 8 ounce servings) which could negatively impact iron absorption. That much milk could also make them less hungry for other foods, which could also limit how much iron they’re able to eat through foods.

50 Best Iron-Rich Recipes for Babies, Toddlers, and Kids

Here are some of my favorite recipes for kids of all ages that are rich in iron. (The list is organized alphabetically for easy reference, not in order of preference!)

  1. Bean Puree
  2. Bean Pasta with Marinara Sauce
  3. Beef Burritos with Veggies
  4. Black Bean Quesadillas
  5. Black Bean Soup with Citrus
  6. Broccoli Pesto
  7. Broccoli Cheddar Soup
  8. BBQ Shredded Chicken
  9. Cheesy Meat Buns
  10. Chicken Meatballs with Sweet Potato
  11. Chocolate Smoothie with Hidden Veggies
  12. Green Smoothie
  13. Kale Bites
  14. Lentils and Rice with Dried Fruit
  15. Lentils with Tomatoes and Italian Spices
  16. Lentil Soup with Veggies
  17. Lentil Falafel
  18. Meatballs with Hidden Veggies
  19. Mini Egg Muffins
  20. Mexican Egg Muffins with Spinach
  21. Moroccan Lamb Meatballs
  22. No-Bake Energy Bites
  23. Nut-Free Hummus
  24. Oatmeal with Apple and Raisins
  25. Oatmeal Bars
  26. Oatmeal with Pumpkin
  27. Pesto Chicken and Brown Rice
  28. Potato Nachos
  29. Pumpkin Oatmeal Bars
  30. Pumpkin Oatmeal Muffins
  31. Slow Cooker Chicken and Bean Tacos
  32. Slow Cooker Black Bean Soup
  33. Slow Cooker Chicken Tacos
  34. Spinach Banana Muffins with Banana
  35. Spinach Pancakes
  36. Spinach Eggs
  37. Spinach Pesto
  38. Spinach Quesadillas
  39. Strawberry Puree
  40. Strawberry Smoothie
  41. Strawberry Muffins
  42. Sweet Potato Quesadillas
  43. Sweet Potato Baby Food
  44. Tofu Nuggets
  45. Tofu, Baked
  46. Tofu with Sesame
  47. Whole Wheat Bread
  48. Veggie Chili
  49. Veggie Chili Mac
  50. Zucchini Burgers

Printable Iron-Rich Foods List

For easy reference, you can print this list of iron-rich foods for kids keep in your kitchen, or save the image on your phone. Simply sign up for my newsletter and gain access to my entire FREE Resource Library of printables.

Related Recipes

I’d love to hear if iron has been an issue for you with your kids. Chime in below in the comments!

11 IRON-RICH FOODS FOR KIDS! MedUnion will tell you!📝

Everyone knows that young children are picky eaters, but there are many iron-rich foods that even the most capricious kids will appreciate.

Small children refuse food for various reasons - maybe it is too red or too green, too mushy, etc. Parents of course worry about the lack of nutrients that growing bodies of babies need.

Iron deficiency is a fairly common problem in children and about 8 percent of babies are estimated to be iron deficient.

In this article, you'll learn how much iron babies need, 11 iron-rich foods, and recipes and ways to include these foods in your baby's diet.

WHAT AMOUNT OF IRON DO BABY NEED?

According to the National Institutes of Health, children should receive the following amount of iron in milligrams (mg) daily:

  • Infants 7-12 months 11 mg
  • Infants 1-3 years 7 mg
  • Children 4-8 years 10 mg

babies eat.

There are two types of iron: heme and non-heme. Heme iron is found only in animal products such as meat and seafood. Non-heme iron is found in plant foods and fermented foods.

Both forms of iron can help a person meet their daily iron requirement. However, heme iron is more easily broken down by the body. For this reason, people who get iron from non-animal sources, including vegans, vegetarians, and picky toddlers, should consume 1.8 times the amount of iron recommended for their age group.

11 FOODS WITH THE MOST IRON

Oatmeal is a rich source of iron for babies

Many children are incredibly picky and will refuse to eat many times before they start eating, so don't be discouraged and continue to offer healthy food.

For a balanced diet, change your iron sources more often and encourage your little ones to try different foods.

Almost all babies love foods that are an excellent source of iron, for example:

  • 1. Iron-fortified breakfast cereals

Many breakfast cereals are fortified with iron. They usually contain 100 percent of the daily value of iron for adults. The iron content can be found on the packaging.

Remember that many breakfast cereals are high in sugar and salt. This type of breakfast can be given occasionally as a treat or in small portions with a balanced diet.

  • 2. Oatmeal

Oatmeal is a nutritious snack that many children love. According to one source, 0.75 cups of oatmeal contains about 4.5 - 6.6 mg of iron.

Oatmeal is also rich in fiber, which is good for children with digestive problems, including constipation.

To make porridge more appetizing, sprinkle it with cinnamon, a little brown sugar and a handful of raisins.

  • 3. Meat

All meat products are rich in iron. Although many toddlers often refuse meat, there are several ways that can convince him to give it a try:

  • Use fun cutter cutters to cut meat products. The iron content can be increased by placing a piece of cold cuts on white bread, which will add another 1 mg of iron.
  • Try chicken nuggets. Many toddlers who refuse meat enjoy eating chicken nuggets. However, be careful as they are high in salt and saturated fat.
  • Try mixing ground beef or duck with a little milk before cooking for a creamier texture that many babies love.
  • 4. Peanut Butter Sandwiches

The amount of iron in peanut butter varies by brand, but typically contains about 0.56 mg of iron per teaspoon. To get extra iron, you can make a sandwich with white bread, which will provide another 1 mg of iron.

Peanut butter is also high in protein, which is a great option for kids who don't eat meat.

Peanut butter and honey or banana sandwiches can be made as an alternative to cookies and other low-nutrient snacks.

  • 5. Dark Chocolate

Dark chocolate is a rich source of antioxidants and helps your baby get the right amount of iron. Second after meat, dark chocolate is one of the richest foods in terms of iron content, containing 7 mg of iron per 90 grams of product.

Some children do not like the bitter taste of dark chocolate. You can try melting it and mixing it with peanut butter and then spreading it on bread.

  • 6. Eggs

A hard-boiled egg contains 1 mg of iron. Many children love to peel eggs from the shell. Snacking can be made even more fun by coloring the eggs first.

If your little one doesn't like hard-boiled eggs, try making scrambled eggs instead, or use animal molds.

Some children like fried egg sandwiches. Lightly fry the egg, then place it on a piece of bread and add some ketchup.

  • 7. Legumes

Legumes are an excellent source of iron. White beans are considered to be one of the richest sources of iron and contain 8 mg per serving.

To get kids to eat legumes, use the following recipes:

  • Cook beans and potatoes, mash them and add some cinnamon
  • Beans can be shaped into patties or put on bread
  • 8. Nuts

Nuts, including cashews and pistachios, are an excellent source of iron, protein and other essential nutrients.

However, nuts can pose a risk of choking in children, so do not give whole nuts to children who are just learning to chew.

You can make nut crumbs or spread nut butter on crackers or whole grain bread.

  • 9. Fish

Consider including fish in your baby's diet as it is highly nutritious and a great source of protein, and some species, such as mackerel and salmon, are high in omega-3 saturated fatty acids that are good for brain work.

Canned tuna contains 1 mg of iron per serving. You can make tuna crackers or put it on bread.

Canned tuna is also suitable for children who like to dip one food into another. You can mix tuna with avocado for a creamier texture that's easy to dip into crackers or chips.

  • 10. Vegetables

Children refusing to eat vegetables is a common problem. Try making a vegetable smoothie for a nutritious, iron-rich snack that even the pickiest of kids will love.

You can try the following recipes:

  • Boil and puree spinach. Spinach contains 0.81 mg of iron per cup. Next, mix it with watermelon, frozen blueberries, raspberries and a slice of avocado for a hearty and nutritious smoothie.
  • Mix a teaspoon of honey with mashed broccoli, add chard, honey melon and figs for a delicious treat.
  • 11. Fruits

Some fruits are excellent sources of iron.

  • Raisins, 4 mg
  • Dried apricots, 3.46 mg
  • Red-skinned cherries, 0.71 mg
  • Diced watermelon, 0.936 mg
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Fruit smoothie tastes even better when mixed with a little yogurt and honey.

Your baby's favorite fruit can be made into popsicles. Freeze fruit puree for 2-3 hours and enjoy healthy iron-rich ice cream.

WHAT ARE THE SIGNS OF IRON DEFICIENCY IN CHILDREN?

Low energy levels in babies can be a sign of iron deficiency

If you're concerned that your baby may be iron deficient, don't wait until symptoms appear. See your doctor to have your baby's blood tested for iron. Continue giving your child iron-rich foods and ask your doctor to prescribe an iron supplement.

The American Academy of Pediatrics recommends that babies and young children be tested for iron deficiency at 9-12 months of age and again at 15 months of age.

Iron deficiency symptoms include:

  • Very pale skin
  • Cold hands and feet
  • Painful or crimson tongue
  • Very low energy
  • Rapid heart rate
  • all children put objects in their mouths
  • Muscle weakness

Children with certain medical conditions have difficulty absorbing iron regardless of diet. Talk to your doctor or dietitian about how you can prevent iron deficiency in children with digestive problems, frequent diarrhea, a heart disorder, a metabolic disorder, or cancer.

CONCLUSION

The Ellin Sutter Institute, which researches and publishes the best ways to feed babies, recommends the following strategies:

  • Choose and prepare healthy meals regularly
  • Avoid snacking between meals
  • Do not use food as a reward or punishment
  • Encourage children to eat as much as they want
  • Avoid or force words like "one more bite" eat more of what they don't like to get what they like
  • Set an example of good nutrition
  • Eat together at the same table

Toddlers are just beginning to understand what proper nutrition is, and just like other skills, proper nutrition comes with time.

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10 products, rich in iron (list)

Iron, necessary for all living organisms. It helps to synthesize collagen and serotonin, supports the immune system and is involved in metabolic processes [1]. But the main function of iron is cellular respiration. This microelement is part of hemoglobin, the protein that makes up red blood cells. It is iron that helps blood cells to bind oxygen and deliver it to the tissues, and then remove the exhaust carbon dioxide from the body. By the way, it also stains the blood red.

Our body is unable to produce iron on its own. He gets it from food, so it is important that the diet is varied. There are two types of iron: heme and non-heme. The former is absorbed more efficiently [2]. It can be found in meat, fish and seafood. The source of the second is plant food. Here is a list of foods with the highest iron content of both types. Including them in the diet will help replenish the micronutrient reserves.

© Ella Olsson/Pexels

Daily Value for Iron

Women aged 19–50 need the most iron. They need to receive at least 18 mg of the trace element per day. During pregnancy, the need for it increases to 27 mg. Adolescents 14–18 years of age also require an increased iron content: girls - 15 mg, boys - 11 mg. The average daily intake of iron for adult men and older people of both sexes is 8 mg [3]. It increases significantly with intensive sports, regular heavy physical exertion and heavy menstruation.

Foods high in iron

  • Shellfish
  • Offal
  • Red meat
  • Spinach
  • Legumes
  • Pumpkin seeds
  • Quinoa
  • Broccoli
  • Tofu
  • Dark chocolate

Shellfish

Nearly all types of shellfish are rich in iron. Thus, one hundred-gram serving of oysters contains about 3 mg of iron, which is 17% of the daily requirement [4]. In addition, this amount also provides 24% of the Daily Value of Vitamin C and 4% of the Daily Value of Vitamin B12. Shellfish are also low in calories, high in protein, and increase levels of "good" cholesterol, which prevents heart disease.

Offal

Liver, kidneys, brain, heart, stomachs and other offal contain large amounts of iron. Although not everyone likes their taste, offal often surpasses meat in terms of nutritional content. For example, to get 36% of the daily value of iron and meet the daily requirement for vitamin A, it is enough to eat only 100 g of beef liver [5]. In addition, offal is a good source of protein, copper, selenium and choline, which is important for the liver.

Red meat

It is the main source of easily digestible heme iron. At the same time, the darker the meat, the more this trace element in it. One 100 gram steamed ground beef patty contains 2. 7 mg of iron. This fills the daily requirement by 15% [6]. Meat also serves as a source of protein, zinc, selenium, and B vitamins. But poultry is not so rich in iron: in 100 g of turkey, its content does not exceed 0.7 mg [7].

© Andrijana Bozic /Unsplash

Spinach

Such a rich set of nutrients, as in spinach, is rare. It contains folate, lutein, beta-carotene, calcium, vitamins A and E. In addition, 100 g of the product replenishes 15% of the daily iron requirement. It is non-heme, but at the same time it is quite well absorbed due to the high concentration of vitamin C in spinach. Doctors advise to boil the leaves a little - this will help reduce the amount of oxalic acid, which prevents the absorption of iron [8].

But keep in mind: 100 g of fresh spinach is a big package. It is designed for several people, and it is hardly possible to eat it at a time. In addition, spinach tends to accumulate nitrates, which are often used in its cultivation. Buy the product in trusted farm shops or in special organic packages. Or try growing it yourself - on the windowsill. In winter, instead of fresh spinach, you can take frozen: all its beneficial properties and taste are preserved.

Legumes

This is a must have for vegetarians and vegans. Legumes are one of the best plant sources of iron. Chickpeas, peas, lentils, beans, soybeans - choose what you like. One cup of boiled lentils contains 6.6 mg of iron. This is 37% of the daily norm [9]. And half a cup of boiled beans is enough to fill 10% of the daily requirement for an element [10]. In addition, legumes give a feeling of satiety for a long time and allow you to reduce calorie intake [11].

Pumpkin seeds

Pumpkin seeds can be a snack option. 100 g of the product contains 9 mg of iron, or half of the daily recommended amount [12]. But you can't get carried away with them. First, it can cause problems with the gastrointestinal tract. Secondly, pumpkin seeds are very nutritious. A 100-gram serving provides the body with 559 kcal. To increase your iron levels without harming your health, add a small handful of seeds to your salad, porridge, or soup.

Quinoa

South American groats are often used as a substitute for cereals containing gluten. Add 100 g of boiled seeds to your favorite salad to replenish 8% of the daily iron requirement [13]. Unlike traditional cereals, quinoa is rich in protein containing essential amino acids [14]. Interestingly, our body perceives quinoa as a protein from cow's milk.

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Broccoli

A diet rich in broccoli helps improve eyesight, reduces inflammation and slows down aging. Broccoli cleanses the body, removes cholesterol and excess sugar. Use it as a side dish — a glass of cooked broccoli provides 6% of your daily iron requirement [15]. To get the most benefit, steam broccoli for no longer than 5 minutes. This will help preserve vitamin C.

Tofu

Making tofu is like making cheese from milk, which is why many people call it soy cheese. In terms of its nutritional properties, it is almost as good as dairy products - for this, vegans and people with lactose intolerance fell in love with it. 100 g of tofu contains 17 g of protein, which is easily and quickly absorbed by the body. In addition, the same amount of the product helps to cover 15% of the daily requirement of iron [16].

Dark chocolate

Chocolate not only brings pleasure and stimulates the production of the "hormone of happiness", but also helps to normalize iron levels. Choose chocolate that contains at least 70% cocoa [17]. Nutritionists advise eating no more than a quarter of a chocolate bar a day. This will be enough to compensate for 17% of the daily iron requirement, improve the intestinal microflora and improve mood.

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Why iron deficiency is dangerous

Iron deficiency usually has no symptoms at first. But if you do not replenish its reserves on time, you can provoke the development of iron deficiency anemia [18]. Its main symptoms are: weakness, fatigue, shortness of breath, pallor, drowsiness, loss of appetite, heart palpitations and headaches [19]. There may be a desire to eat something inedible - chalk, clay, paper or ice. With a lack of iron, the cells begin to "suffocate", which is why many vital metabolic processes are disrupted in the body.

Iron deficiency also contributes to reduced immunity and a high risk of infections [20]. In addition, it is one of the causes of hair loss. The trace element is responsible for delivering oxygen to the follicles, thereby strengthening and nourishing the roots. With its deficiency, the hair becomes dry and weak and may begin to fall out [21]. Among other external signs: sores in the corners of the mouth, dry skin, brittle exfoliating nails. According to a study by Japanese scientists, in some cases, iron deficiency causes depression [22].

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If you notice signs of iron deficiency, seek medical attention. He or she will order blood tests, identify the source of the problem, and be able to create a treatment plan tailored to your individual needs.

Expert's comment

Evgeniya Maevskaya, MD, gastroenterologist and nutritionist GMS Clinic

How often do you need to take a blood test to find out about iron deficiency in time?

The frequency depends on many factors: general health, clinical signs of overt or latent deficiency, being at risk for iron deficiency, or the presence of chronic diseases, including the gastrointestinal tract.

For a potentially healthy person, it is enough to monitor blood counts every six months. However, a general analysis is not enough. At a minimum, it should be supplemented by a study on serum iron and ferritin, otherwise signs of a latent deficiency can be missed. In some cases, a more rare test is needed - for soluble transferrin receptors. This is determined only by the doctor.

Is it possible to make up for iron deficiency only through plant foods? What is your advice for vegetarians and vegans?

Treatment of anemia with dietary iron alone is not possible due to its low content and low bioavailability. Anemia is treated only with iron supplements.

Vegetarians and vegans should eat as varied a diet as possible, including vegetable sources of iron such as sea kale. Shrimps, mussels, and sea fish can serve as a good source of iron if allowed. It is better for vegetarians to undergo an examination and make sure that there is no atrophy in the stomach and problems in the intestines. With atrophy and insufficient acidity of the stomach, the transition of non-heme iron from plant foods to the digestible heme form is significantly difficult, which means that it will not be absorbed.

What to do if a person notices symptoms of iron deficiency?

At the first symptoms of iron deficiency, you should consult a doctor. It is important not only to correct the deficiency, but, most importantly, to identify its cause. It is impossible to do this on your own.

Why is excess iron in the body dangerous?

The so-called iron overload is certainly dangerous. It can lead to damage to internal organs, fibrosis in organs and tissues.

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