Iron rich foods for 7 month old baby
50 Iron-Rich Foods for Babies, Toddlers & Kids
If it’s time to start introducing solid foods to your growing baby, you may start hearing about iron. You might be wondering: What is iron, why should I care about it, and how can I make sure my baby or toddler gets enough? Let’s take a look.
What Are Iron-Rich Foods?
Iron comes from both plant and animal sources. Some foods that are high in iron include:
- Meat, poultry and seafood
- Legumes (beans, peas, lentils)
- Dark leafy greens
- Nuts and seed
- Dried fruits (dates, raisins, apricots)
- Enriched cereals and grain products
Related: Not sure what to feed your baby? Discover the best first foods for babies.
What Is Iron?
- Iron is a mineral that plays an essential role in human health.
- It helps our red blood cells do their primary job: transport oxygen to cells throughout the body.
- Infants’ bodies and brains depend on it for growth and development.
Why Do Babies Need Iron?
During the last few months of pregnancy, newborns build up a store of iron from the nutrients they get in utero (thanks, Mom!). This store of iron lasts for their first 4-6 months of life. (1)
When that supply of iron is diminishing, it becomes important that babies start getting iron from their own diet. By the time those iron stores from birth are running low, many babies are ready to start eating solid foods, so it’s a great idea to make sure those first bites include the iron that older babies need.
Babies who are born early or have other risks of iron deficiency might have had less of a chance to build up their iron supply during pregnancy, and may need iron earlier on in life. If this is a concern, your pediatrician can help determine if and when iron supplements are necessary.
Related: What you should know about toxic heavy metals in baby food.
Iron-Rich Food Ideas for Babies
Serving iron foods to your baby doesn’t have to be a challenge.
Here’s a list of snacks and meals that are high in iron and appropriate for babies who are starting solids.
- Ground beef, chicken or turkey crumbles or meatballs/patties
- Canned tuna, salmon or pureed sardines mixed with yogurt or mashed avocado
- Commercially prepared baby food beef, lamb, pork or turkey
- Sweet potato (pureed, mashed or cut into spears)
- Mashed or soft cooked beans
- Pureed, mashed or whole green peas
- Edamame paste spread thin on toast
- Enriched pasta with marinara sauce
- Soft cooked lentils mixed with mashed potato
- Applesauce mixed with crushed pumpkin seeds or pumpkin seed butter
- Oatmeal mixed with crushed nuts or smooth nut butter
- French toast sticks
- Chia seed pudding
- Applesauce or oatmeal with ground sesame seeds
- Soft mango slices rolled in an iron-rich topping like crushed cereal or infant cereal
- Avocado spears rolled in ground pumpkin, sesame or hemp seeds
- Oatmeal with pureed pumpkin or sweet potato
Related: Teach your baby to use their pincer grasp with these pincer grasp activities.
Iron-Rich Food Ideas for Toddlers
Congratulations, your baby is now a toddler! From age 1-3, iron remains an essential part of the diet, but the amount they need drops down to about 7 mg per day. Your growing toddler will be ready and able to handle the more advanced textures and tastes of what’s on your plate, but you should stay mindful of choking hazards. Here’s a list of iron foods for toddlers.
- Tuna salad on crackers or toast
- Hummus dip with pita bread, cucumber and bell pepper spears
- Chili with beans
- Quesadilla with refried beans with salsa dip
- Nut butter and jelly (or sliced berries, pears or banana) sandwich
- Sesame noodles
- Pumpkin pancakes or muffins with strawberries
- Oatmeal with raisins and hulled hemp seeds
- Picadillo
- Spaghetti with meatballs or meat sauce
- Pasta with pesto sauce
- Lentil soup
- Burritos made with lentil or ground beef filling
- Whole grain dry cereal with orange slices
- Peanut butter, banana and strawberry smoothie
- Smoothies with leafy greens, berries and hemp seeds
Related: Learn even more about what to feed two-year-olds.
Iron-Rich Foods for Older Kids
Got older kids? Here are more ideas for how to serve foods high in iron to kids.
- Nut butter on toast with sliced banana and chia seeds
- Iron fortified breakfast cereal with fruit
- Breakfast smoothie with nut butter, fruit and yogurt
- Yogurt parfait with berries, pepitas and granola
- Spaghetti and meat sauce
- Minestrone soup
- Lentil soup or chili
- Nut butter and banana roll-ups or sandwiches
- Shrimp and veggie stir-fried noodles
- Peanut mango chicken wraps
- Burrito bowls with meat and/or beans, salsa or diced tomato, olives and cheese
- Veggie sticks with hummus
- Pumpkin seeds
- Roasted chickpeas
- Trail mix with Cheerios, nuts and raisins
- Orange chocolate date balls
- Sesame snaps
How Much Iron Do Babies and Toddlers Need?
From 6 to 12 months old, babies need about 11 mg of iron per day in their diets.
That’s a lot of iron! It’s more than young kids need. It’s almost as much as a teenager needs, and teenagers have a lot more room in their tummies to work with!
From age 1-3, iron remains an essential part of the diet, but the amount of iron a toddler needs drops down to about 7 mg per day. (2)
To give you an idea (3):
- ½ cup of canned black beans contains 2.3 mg iron
- 1 ounce canned salmon contains .33 mg iron
- ½ cup of cooked Swiss chard contains 2 mg iron
- 1 ounce of cooked ground beef contains .83 mg iron
- ¼ cup fortified infant oat cereal contains 6.8 mg iron
- ½ cup cooked, mashed sweet potato contains 1.2 mg iron
- ½ cup of Cheerios cereal contains 1.8 mg iron
Don’t worry, that doesn’t mean that your sweet, little 6-month-old needs to start eating steak every day. But it should help you see that you have to make the most of the small amounts of food your baby eats each day as they start solid foods.
Remember, it’s not important that babies get all of their iron in one sitting, or even that they get exactly 11 mg each and every day. Start small, and offer iron-rich foods at each meal and snack time. By the time your baby gets accustomed to solid foods, they’ll be well on their way to meeting their iron needs.
Related: Is your child a picky eater? Read our expert tips for managing picky eating.
If my older baby or toddler is still nursing or drinking formula for most of their diet, don’t they get everything they need from that?
That depends. All babies need iron. While breast milk continues to provide most of the nutrients your baby needs to grow and thrive, it is not a good source of iron. Also, iron from a nursing mom’s diet does not transfer into her milk. So, breastfed babies will need their first solid foods to be rich in iron to meet their needs.
Most commercial infant formulas are fortified with iron, so babies who use formula for the majority of their diet will depend less on solid foods to meet their iron needs.
Related: Need help feeding your 1-year-old? Read more about what 1-year-olds eat.
Do I need to give my baby vitamin drops?
There are many factors that can increase a baby’s risk of iron deficiency. For these babies, iron supplementation might be a good idea. Talk to your pediatrician if you’re concerned about your child’s iron needs. Iron deficiency is common in infants and children. A quick and easy blood test can screen for iron deficiency at your baby’s next well visit.
Do I need to worry about my child getting too much iron?
Generally speaking, you don’t need to worry about your baby or toddler getting too much iron from foods. Babies who are exclusively breast or formula fed using an iron-fortified infant formula, and begin eating solid foods like vegetables, fruits, meats and beans around 6 months of age do not need to worry about getting too much iron.
Babies who are mostly formula fed with an iron-fortified formula should not take an additional iron supplement (or multivitamin containing iron) unless directed by their doctor.
If you use a multivitamin with iron, be sure to keep it out of reach from all children in the house, as these supplements are not treats but are often designed and flavored to be very appealing to kids. Getting too much iron from supplements can be harmful.
Related: Learn what’s normal and what’s not when your toddler isn’t eating much.
Iron hacks for busy parents
Sometimes it can seem overwhelming to meet your baby’s iron needs in the small bites that actually make it into their stomachs! A couple of tips to make it a little easier (4,5,6):
- Some types of iron are easier for the body to absorb. Iron from animal products like meat, poultry and fish (called heme iron) is more readily absorbed than iron from plant sources, iron supplements and iron-fortified foods (called non-heme iron).
- You can increase absorption of non-heme iron foods by pairing them with foods that are high in vitamin C, like broccoli, tomatoes and strawberries. This is a great tip for babies, kids and adults alike!
- Iron-fortified cereals and other grains are an easy way to boost iron intake throughout the day.
- Think outside the bowl! Iron-fortified cereals can be used as ingredients in baked goods, casseroles, or other mixed dishes. Check the manufacturer’s websites for recipe ideas.
- Boost the iron content of soft foods like mashed avocado, sweet potatoes, or bananas by adding a spoon full of iron-fortified oatmeal. If you’re doing baby-led weaning, cut these items into spears and roll them in cereal. As a bonus, it can make slippery foods easier to hold!
- Make the most of WIC cereals! If you’re eligible for WIC, take advantage of the cereals in your food package: they are all iron-fortified.
- There is evidence that cooking certain foods in cast-iron cookware can increase its iron content and reduce iron deficiency, so if you are a fan of your cast-iron pan, keep using it!
Related: Create your toddler’s eating schedule in 5 steps.
If you need help getting your toddler to eat foods with iron, download our free picky eating guide.
More Articles From our Child Feeding & Nutrition Experts
- Is Vitamin D Good for Kids?
- Calcium-Rich Foods for Kids
- How Much Protein Do Kids Need?
- How to Pick the Best Probiotics for Kids
- Is Elderberry Safe for Kids?
References
- Baker RD, Greer FR.
Diagnosis and prevention of iron deficiency and iron-deficiency anemia in infants and young children (0-3 years of age). Pediatrics. 2010;126(5):1040-1050. - Otten, J. J., Hellwig, J. P., & Meyers, L. D. (2006). DRI, dietary reference intakes: The essential guide to nutrient requirements. Washington, D.C: National Academies Press.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. Fdc.nal.usda.gov.
- H C Brittin, C E Nossaman. Iron content of food cooked in iron utensils. J Am Diet Assoc. 1986 Jul;86(7):897-901PubMed
- Adish A.A., Esrey S.A., Gyorkos T.W., Jean-Baptiste J., Rojhani A. Effect of consumption of food cooked in iron pots on iron status and growth of young children: A randomised trial. Lancet (Lond. Engl.) 1999;353:712–716 PubMed
- Sharma S, Khandelwal R, Yadav K, Ramaswamy G, Vohra K. Effect of cooking food in iron-containing cookware on increase in blood hemoglobin level and iron content of the food: A systematic review.
Nepal J Epidemiol. 2021;11(2):994-1005. PubMed
Guide to Best Iron-Rich Foods for Babies, Toddlers & Kids
Home » Recipes by Age » 6-9 Months » Best Iron-Rich Foods for Babies, Toddlers & Kids
In this complete guide to iron-rich foods, we will go over everything you need to know about what iron is, how much baby, toddler, and kids need in their diets, lists of the best iron-rich foods, plus over 50 easy iron-rich recipes that contain both animal and plant-based iron sources.
Medically reviewed and co-written by Jamie Johnson, Registered Dietitian Nutritionist (RDN)
Iron Rich Foods for BabyConfused about what iron is and why your child needs it? Then you have come to the right place!
Iron is essential for growing babies, toddlers, and kids, as it helps with brain development. It’s also essential for producing red blood cells, which sends oxygen from our lungs to different parts of the body. While babies are born with enough iron stores to last them until 6 months of age, it is important to make sure you are providing enough iron in their diets after their iron reserves are depleted.
In this complete guide to iron, we will go over everything you need to know about what iron is, how much baby, toddler, and kids need in their diets, lists of the best iron-rich foods, plus over 50 easy iron-rich recipes that contain both animal and plant-based iron sources.
Check it out! Looking for even more great recipes for your little one, then be sure to check out my best-selling cookbook for even more information and recipes.
Iron Rich Foods Video
Watch to see what iron-rich foods are best for your baby or toddler.
Why is Iron Important?Iron plays a role in many different functions in our body. Most notably, it is important in producing red blood cells, which carry oxygen from our lungs to different parts of the body. Iron helps support the immune system and helps regulate body temperature. It’s also needed for brain development and maintaining healthy hair, skin, and nails, and making hormones.
Iron deficiency anemia happens when there is not enough iron in the body to properly make red blood cells. This can affect brain growth and development in children, which can lead to learning and behavioral problems. Some side effects of iron deficiency anemia are fatigue, weakness, irritability, pale skin, fast heartbeat, cold hands and feet, more frequent infections, brittle nails, headaches, poor appetite, or cravings for non-food items like ice or dirt.
Babies who drink cow’s milk before the age of 1 (which is not recommended) and toddlers who drink too much cow’s milk are at risk of developing iron-deficiency anemia because it can interfere with iron absorption. Ensure your toddler is not drinking more than 16-24 ounces a day of cow’s milk.
- Pale skin
- Weakness
- Fatigue
- Cold hands and feet
- Slowed growth and development
- Poor appetite or craving non-food items (like ice or dirt)
- Brittle nails
Most infants are usually screened for iron-deficiency anemia by 12 months of age, but if these symptoms sound like they are describing your baby, please contact your pediatrician.
Babies usually have enough iron stores to get them through their first four-six months. If your baby is breastfed, it is important to give baby iron-rich foods when they are ready to start solids or give a supplement. This is because breast milk lacks iron. On the other hand, most infant formulas are fortified with iron, so this is not as much of a concern for these babies. In many cases, a diet full of iron-rich foods can raise iron levels to where they need to be. But your baby may need an iron supplement if her iron is low enough to warrant one, and your pediatrician feels that diet alone may not be enough to raise it. Your pediatrician may also recommend a supplement if your baby is premature, has a low birth weight or has a health condition that affects iron absorption.
How Much Iron Does my Baby or Child Need?Infants 0-6 Months: need .27 mg a day, which is usually met through breastfeeding or iron-fortified infant formula.
After six months, natural iron stores are depleted and iron needs increase due to rapid growth of your child.
Infants 7-12 Months: need 11 mg a day, which can be met with complementing breast milk or formula with iron-rich foods or an iron supplement.
Best Iron Rich Foods for BabiesFortunately, there are a ton of great iron-rich foods that are great for your baby as a puree or as a finger food if you are doing baby-led weaning.
- Beef, Pork, Lamb: ground, pureed, served on the bone for baby-led weaning or made into meatballs
- Dark Greens: great in a puree, smoothie or egg muffins
- Lentils: can be added to any puree, or gently mashed and handed to baby as a finger food
- Eggs: pureed, mashed, hardboiled, or scrambled
- Chicken, Turkey: pureed and added to favorite puree, chopped or in strips for blw
- Quinoa: great as baby cereal, or made into a mini muffin
- Beans, Lentils and Tofu: great option to add into a puree or gently mashed and handed to baby
- Broccoli: can be pureed or offered as a finger food
- Sweet Potatoes: can be pureed or offered as a finger food
- Oats: can make your own oatmeal or use instant oatmeal baby cereal
- Fortified Baby Cereal: easy store-bought option
Note: heme iron, most concentrated in animal sources, will be better absorbed by the body, as opposed to nonheme iron, which is mostly found in plant sources.
If you do not follow a vegetarian or vegan diet, try to serve a mix of animal and plant sources of iron to your baby.
Favorite Iron-Rich Recipes
With thousands of views, these recipes are our reader’s favorite recipes.
How to Serve Meat to Baby: Chicken Meatballs
5 stars (12 ratings)
These soft and tender chicken meatballs are a great finger food for babies. Plus, this post has 5 more simple meat recipe ideas for baby – puree, mashed into a chunky puree, served on the bone, shredded, or served in strips as a finger food or for baby-led weaning.
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Scrambled Eggs for Baby
5 stars (5 ratings)
These Easy Scrambled Eggs are the perfect finger-food for baby – soft, fluffy and delicious! Great for Baby-Led Weaning!
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Homemade Quinoa Baby Cereal (4+ months)
4.55 stars (53 ratings)
This smooth and creamy Homemade Quinoa Baby Cereal has an earthy and robust taste and is loaded with protein, fiber, iron, folate and magnesium.
It’s great served as a meal itself or mixed with baby’s favorite fruit or vegetable puree.
Get the recipe
Spinach Apple Baby Puree (Stage Two)
4.72 stars (39 ratings)
This Spinach Apple Baby Puree is high in iron and a perfect food to introduce to baby around 6 months. With the addition of cinnamon, ginger, and cloves, this stage two combination puree tastes amazing!
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20 Minute Spinach Muffins for Kids & Toddlers
5 stars (11 ratings)
Nourishing, veggie-filled muffins coming right up! These homemade Spinach Muffins are easy and quick to make with the help of a high-powered blender. They’re made with fresh spinach, applesauce, and no refined sugar—they’re a great option for breakfast, a healthy snack, and perfect for school lunch boxes, too! Great for 9+ months and up!
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Best Iron Rich Recipes for Babies- Beef + Sweet Potato Baby Food Puree with Thyme
- Apple Kale Baby Food Puree
- The Best Sweet Potato Baby Food Puree
- Basic Beef Baby Food Puree
- Chicken, Squash + Cauliflower Baby Food
- Mango Kale Baby Food Puree with Ginger
- Spinach Apple Baby Puree
- Baby’s First Spinach Smoothie
- Apple, Spinach + Broccoli Baby Food Puree
- Eggs for Babies – 10 Easy Recipes
- Spinach Avocado Oatmeal Breakfast Cereal for Baby
- Oats, Spinach + Avocado Baby Food Puree
- The Best Broccoli Baby Food
- Sweet Potato for Baby – 6 Delicious Ways
- Spiced Sweet Potato Mini Muffins
- Strawberry Quinoa Breakfast Cereal
- Broccoli, Apple + White Beans for Baby
- Apple, Green Beans and Broccoli Baby Food Puree
- Banana, Tofu + Pear Baby Food Puree
- Easy Scrambled Eggs
- Basic Chicken Baby Food Recipe
- Homemade Quinoa Baby Cereal
- Apple, Carrot + Sweet Potato Baby Food Puree
- Grinch Mini Muffins
- Sweet Potato, Beets + White Beans Baby Food Puree
- 4 Breakfast Egg Muffins
- Kale Pesto Chicken Quesadilla
- Spinach Basil Pesto
- Freezer-Friendly Spinach Waffles
- Easy Blender Spinach Pancakes
- Grinch Mini Muffins
- Baby’s First Chicken Noodle Soup
- Eggs for Babies – 10 Easy Recipes
- Baby’s First Spinach Smoothie
- Broccoli, Apple + White Beans for Baby
- Easy Scrambled Eggs
- Chicken, Squash + Cauliflower Baby Food
- Sweet Potato Pancakes
- Cheesy Broccoli Quinoa Bites
- Monster Frozen Yogurt Bark
- Sweet Potato Wedges
- Chicken Parmesan Meatballs
- 4 Breakfast Egg Muffins
- Avocado Egg Toast
- Broccoli Egg Cups
- Mexican Sweet Potato Boats
- Roasted Broccoli Finger Food
- Mild Curry Chicken & Veggies
- Veggie-Loaded Hummus
- Sweet Potato for Baby – 6 Delicious Ways
- Spiced Sweet Potato Mini Muffins
- Easy Cheesy Garlic Broccoli Pasta
- Baked Seasoned Chicken Tenders
- Baked Seasoned Tofu Nuggets
Children ages 1-3 need 7 mg a day
Children ages 4-8 need 10 mg a day
Children ages 9-13 need 8 mg a day
For reference, here are some of the top foods my kids eat and how much iron they have:
- Peanut Butter: 0.
6 mg - Cereal (iron-fortified): 3.4 mg
- Chicken: 1.8 mg
- Eggs: 0.6 mg
- Spinach Smoothie: 2.7 mg
Thankfully there are plenty of good sources of iron in easy-to-find and low-cost foods that can be found at most grocery stores. And chances are you are probably already serving some iron-rich foods to your child. An easy way to make sure they are getting enough iron is to aim for them to eat 2-3 servings a day of any of the foods listed below.
While that may seem like a lot, remember that toddler and child portions are generally smaller than you would think, and it may be possible they are already eating the recommended amount.
Serving Sizes for Toddlers and KidsAccording to the American Academy of Pediatrics, these are the recommended serving size for a child between:
1 and 3 years of age
- Grains: 1/4 – 1/2 slice of bread, 1/4 cup of cereal, pasta or rice
- Vegetables: 1 tbsp for each year of age
- Fruit: 1/4 cup canned or 1/2 piece of fresh
- Dairy: 1/2 cup of milk, 1/2 oz cheese, or 1/3 cup of yogurt
- Protein: 1 oz (equal to two 1-inch cubes of solid meat or 2 tbsp of ground)
- Eggs: 1/2 any size, yolk and white
- Beans: 2 tbsp
4 and 6 years of age
- Grains: 1/2 slice of bread, 1/3 cup of pasta or rice, 1/2 dry cereal
- Vegetables: 1/4 cup cooked or 1/2 cup salad
- Fruit: 1/3 cup canned or 1/2 piece of fresh
- Dairy: 1/2 cup of milk, 1oz cheese, or 1/2 cup of yogurt
- Protein: 1oz (equal to two 1-inch cubes of solid meat or 2 tbsp of ground)
- Eggs: 1 egg any size, yolk and white
- Beans: 1/3 cup cooked
7 and 10 years of age
- Grains: 1 slice of bread, 1/2 cup of pasta or rice, 1 cup dry cereal
- Vegetables: 1/2 cup cooked or 1 cup salad
- Fruit: 1/3 cup canned or 1 piece of fresh
- Dairy: 1 cup of milk, 1oz cheese or 3/4 cup of yogurt
- Protein: 2-3oz of meat
- Eggs: 1 or 2 eggs
- Beans: 1/3 cup cooked
- Beef, Pork, Lamb
- Dried Fruit: apricots, raisins, prunes, dates, etc
- Dark Greens: spinach, kale, collard green, etc
- Lentils
- Eggs
- Chicken, Turkey
- Quinoa
- Beans, Lentils and Tofu
- Broccoli
- Sweet Potatoes
- Peanut Butter
- Fish and Shellfish
- Iron-Fortified Grains: such as cereals, bread or tortillas
- Kale Pesto Chicken Quesadilla
- Freezer-Friendly Spinach Waffles
- Baby’s First Chicken Noodle Soup
- Kale + Spinach with Apple Quesadilla
- Spinach Basil Pesto
- Eggs for Babies – 10 Easy Recipes
- Green Tropical Smoothie Popsicles
- Easy Blender Spinach Pancakes
- Easy Scrambled Eggs
- Sweet Potato Pancakes
- Mexican Sweet Potato Boats
- Chicken Parmesan Meatballs
- Easy Cheesy Garlic Broccoli Pasta
- Veggie-Loaded Hummus
- Cheesy Broccoli Quinoa Bites
- Mild Curry Chicken & Veggies
- Baked Seasoned Tofu Nuggets
- Healthy Chicken Nuggets with Green Bean “Fries”
- Black Bean Tostadas with Strawberry Salsa
- 3 Green Smoothies for Toddler + Kids
- Broccoli Egg Cups
To achieve maximum absorption, it is important to serve foods with vitamin C alongside foods with iron.
Here is a list of foods that are high in vitamin C.
- Red and Green Bell Peppers
- Kiwi
- Oranges
- Strawberries
- Broccoli
- Kale
- Pineapple
- Cauliflower
- Mango
- Peas
- Tomatoes
Some great combinations would be to add in chopped red or green peppers while cooking ground beef or chicken, adding in oranges to a spinach smoothie, cooking broccoli and egg cups, serving a piece of fortified bread with peanut butter with a side of pineapple chunks as a snack, etc. There are plenty of easy options that allow you to get both vitamin C and iron into your child’s diet.
- 6 large eggs
- 1/4 cup milk, regular, almond, coconut, hemp, etc
- 1/2 cup broccoli, chopped
- 1/2 cup cheddar cheese, shredded
- salt and pepper to taste, optional
Prep: Heat oven to 375 degrees.
Line 8 muffin tins with silicone muffin molds or generously spray with cooking oil to prevent sticking.Whisk: In a medium bowl, whisk the eggs and milk together.
Stir: Add in the broccoli, cheese, salt and pepper and stir until combined.
Pour: Carefully pour the egg mixture into the muffin tins until 3/4 the way full.
Bake: place the muffin tin in the oven and bake for 20-25 minutes or until eggs have set and the cheese is golden brown.
Age: 6+ months
Storage: in an air-tight container in the fridge for up to 5 days or in the freezer for up to 2 months.
Reheat Frozen: to reheat the frozen egg cups, simply place on a microwave-safe plate and microwave in 30-second intervals until warm.
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Iron products for children
Proteins, fats and carbohydrates are the main nutrients that are the building blocks and source of energy for all living things. But no less significant biological role belongs to minerals. Despite their insignificant presence in the human body, they take part in numerous reactions and metabolic processes, therefore they are absolutely necessary for normal life in any of the periods of life. Minerals are part of enzymes, hormones and other biologically active molecules that, like conductors, direct and regulate metabolic processes.
81 chemical elements have been found in the human body, and the stability of their regular intake is a prerequisite for health. Minerals are not synthesized on their own, they come from outside and are absorbed with food and water. Their sufficient amount is especially important during periods of active growth and development, which determines the importance of a rational and balanced diet for pregnant women and children, because a deficiency of even one of the elements can adversely affect health.
Content: Hide
- Lack of iron
- manifestations of iron deficiency anemia
- Causes of deficiency
- Prevention of deficiency
- enriched products
Biological role minerals can be divided into trace elements (for example, zinc, iodine, fluorine, copper, selenium, manganese) - these are scattered minerals, their presence in the body is minimal, as well as macronutrients (for example, calcium, phosphorus, magnesium, sodium, chlorine and sulfur) — their concentration is several times higher than that of the previous group.
“The spool is small, but expensive,” this proverb reflects the fact that, despite the minimum concentrations in the body, the biological role of minerals is very high. One of the most important minerals is iron. This is a trace element, on average, in an adult, its content is about 4 grams. And in terms of a kilogram of weight, the largest amount of iron in the tissues is observed in the neonatal period, when the baby is born with the stock of the element acquired from the mother during intrauterine development. The main part of iron is found in the blood in the structure of hemoglobin. This protein binds with oxygen to transport it to every cell of the body, providing tissue respiration, and hence the operation of all organs and systems. Then, having given up oxygen, hemoglobin combines with carbon dioxide and transports it for subsequent release by the lungs from the human body. It is hemoglobin that colors blood red. In addition to blood cells, iron is found in the bone marrow, liver, muscles, and spleen.
This mineral is part of enzymes that accelerate DNA synthesis during cell division. IMPORTANT! The effective operation of these structures is especially necessary during periods of growth and maturation of organs. Iron is also a structural component of about 50% of the enzymes involved in energy metabolism, as well as in the reactions of neutralizing foreign substances in the liver. Without it, the normal functioning of brain cells is impossible.
Iron deficiency
Unfortunately, insufficient intake of minerals is a common phenomenon in the modern world among both adults and children. Iron deficiency disrupts the work of all body cells, especially if their functioning requires intensive metabolism and oxygen supply. The changes concern the main organs and systems, manifested by a decrease in the activity of all processes and the ability to withstand the negative impact of external factors. A late and already pronounced manifestation of iron deficiency is the development of anemia, in the common people - anemia.
In this condition, the amount of hemoglobin decreases, and the formation of altered erythrocytes (red blood cells) also occurs - they become pale and reduced in size. In humans, the total iron content in the blood serum decreases.
Manifestations of iron deficiency anemia
The symptoms of this disease are varied and not always specific. In infancy, manifestations may be blurred, and the main signs of iron deficiency will be insufficient growth or a delay in the formation of motor skills, deviations in neuropsychic development. In older children, iron deficiency can be manifested by problems in assimilation of information and learning, low concentration of attention and behavioral anomalies.
IMPORTANT! With a significant lack of iron, changes in the skin and mucous membranes are often observed: pallor and dryness, the appearance of cracks on the arms, legs and around the mouth, layering and increased fragility of nails, dull hair. Babies often develop painful sores in the oral cavity and changes in the tongue - manifestations of stomatitis.
Other typical symptoms of this micronutrient deficiency are muscle weakness, irritability and sleep disturbances. The child quickly gets tired, does not cope well with the usual load for his age. People with iron deficiency anemia often have altered taste and appetite, and may also develop a desire to eat inedible items such as chalk and lime.
Causes of deficiency
In young children and pregnant women, the main factor in iron deficiency in the body is its low intake from food. Indeed, due to intensive growth and development, first intrauterine, and then independent, the need for this trace element is very high. That is, in these groups, iron deficiency is always associated with its negative balance - insufficient intake compared to the need for daily expenditure. This leads first to depletion from the depot, and then to the depletion of the mineral reserves in the body. Why is this happening? In the modern life of an urban person, refined foods are often used in nutrition, and food is depleted in vitamins and minerals.
IMPORTANT! Iron deficiency during pregnancy and then during breastfeeding is transmitted to the infant from the mother and can have an adverse and even sometimes irreversible effect on his health. Therefore, it is extremely important that the nutrition of a pregnant and lactating woman is complete, containing all the necessary nutrients in sufficient quantities and enriched with useful substances.
It is impossible to neglect the recommendations for taking vitamin-mineral complexes during pregnancy and lactation, since very often it is not possible to make a woman's diet sufficient and balanced. On the contrary, babies in their first year of life get everything they need from food, without the use of special preparations for the prevention of deficient conditions. In the first half of the year, the main role in the nutrition of the child belongs to breast milk, the main source of essential substances, vitamins and minerals, including iron. However, by the sixth month of life, exclusively natural feeding can only satisfy the child's needs for iron by 6-7%.
At the same time, the nutrition of the mother at this age does not significantly affect the supply of this trace element to the baby. The main task is not to delay and start the introduction of complementary foods on time to meet the high demand for this element in the second half of life.
Deficiency prevention
What foods are rich in this micronutrient, and what complementary foods for children can be sources of iron? The leader in the amount of iron in the composition is food of animal origin, its highest content is in meat, fish and eggs. Different types of meat products differ in the presence of minerals and vitamins.
IMPORTANT! Thus, the highest content of iron is found in red meat - veal and beef, and there is also a lot of it in the liver of animals. In addition, they contain iron in an easily digestible heme form, which increases the absorption of this element in the intestine.
Modern industrial technologies for the production of baby food allow the production of products with a very high degree of grinding - a homogeneous consistency.
Therefore, meat complementary foods can be safely included in the diet of babies from 6 months old, and this is one of the fundamental innovations in the nutrition of children in the first year of life. Previously, meat complementary foods were introduced only to children older than 7 months.
Other sources
Are there iron-rich foods among plant foods? Yes, this trace element is present in legumes, nuts and seeds, grains, and some types of greens (parsley, thyme, lettuce). But compared to meat products, the content of iron in them, as well as the degree of its absorption in the intestines, is lower. Among the foods of plant origin, buckwheat should be singled out, which is used in whole grain form and is several times superior to other crops in terms of iron content.
IMPORTANT! Therefore, at the age of 4–5 months, when deciding on the start of the introduction and choice of complementary foods, preference should be given to porridge, especially in babies at risk of developing iron deficiency anemia and poorly gaining weight.
In addition, in cases of late start of the introduction of complementary foods, this is also a good choice as a start.
And buckwheat at this age should be singled out as a priority among cereals due to the high content of vegetable protein and rich mineral and vitamin composition. Another important feature that must be taken into account when compiling a menu for babies is the fact that when meat puree is combined with grains, the degree of absorption of non-heme iron from a vegetable source increases and its biological value increases. Therefore, in children older than 6 months, cereal complementary foods are included in the diet not only in the form of milk porridge, but also as a component of meat and vegetable dishes, in which meat is balanced with dairy-free porridge.
Fortified foods
Despite the high nutritional value and varied vitamin and mineral composition of natural products recommended in baby food, the content of micronutrients in the finished meal does not always satisfy the high need for these substances at an early age.
IMPORTANT! The way out of this situation is to use in the nutrition of babies products that are additionally enriched with biologically active substances that are vital during periods of active growth and development. An example of such specialized products is the line of instant cereals Bebi Premium. Their composition is developed in accordance with the age characteristics of babies of the first year of life, enriched with the most necessary vitamins and minerals for normal physical and mental development in the recommended amount and ratio.
All cereals and instant biscuits for children from this manufacturer are enriched with iron, which covers from 10 to 30% of the recommended daily requirement for this trace element and is an effective prevention of the development of iron deficiency conditions. Preparation of complementary foods of the Bebi Premium line does not require aggressive cooking, which allows you to save biologically active substances in the most useful and easily digestible form.
How to enrich the first complementary foods with iron and prevent anemia in a baby / An expert tells - an article from the "Correct Approach" section on Food.ru
Russian mothers are familiar with two types of complementary foods: pediatric and pedagogical. The first is a clear scheme for introducing products for the baby, and the second gives room for creativity, because its main goal is the formation of healthy eating habits in the child.
There are a lot of schemes for pediatric complementary foods, sometimes it seems that each author is trying to bring his own vision. And as a result of such a variety of advice, it is difficult to understand where to start and what to give your baby as a first food.
What is complementary food
Complementary food is an acquaintance of a child with food familiar to an adult. With new products, the lack of trace elements that do not come from breast milk is compensated.
What foods to start complementary foods with
By six months, the child develops iron deficiency.
This is due to a lack of iron in breast milk, although it is absorbed almost completely. Therefore, it is important to replenish it with complementary foods and start with iron-rich foods.
According to WHO recommendations, you can start complementary foods even with meat: just 10 g per day has a positive effect on the hemoglobin level of children from 6 to 12 months.
There is a lot of iron in eggs: in chicken - 2.5 mg, and in quail - 3.2 mg, in fish, for example, in mackerel - 1.7 mg. These foods can be introduced as early as six months of age.
If your child has a medical condition or is on a pediatric diet, introduce potentially allergenic foods no earlier than eight months of age.
Among the products of plant origin, legumes occupy a leading position in terms of the amount of iron. There are almost 12 mg of iron per 100 g of lentils. According to WHO recommendations, it is allowed to introduce legumes from six months. Due to the fact that beans are not the easiest product for digestion, we advise you to include this product no earlier than 9-10 months, after soaking it in water.
Broccoli is low in iron: only 0.73 mg of iron per 100 g. Zucchini has even less - 0.4 mg.
It is worth noting that iron is poorly absorbed from plant products, so it is better to give them together with foods rich in vitamin C. For example, the same broccoli contains up to 76 ml per 100 g. It is worth including sweet peppers, tomatoes, berries and citrus.
Another purpose of complementary foods recommended by the WHO is to provide the child with alternative sources of energy. But broccoli with zucchini alone is unlikely to cope with this task. Much more nutritious will be avocado, banana and seeds, which can be crushed and added to porridge.
Closer to 9 months, try introducing nuts to your baby. Make sure that the baby does not have a hereditary predisposition to this strongest allergen. If the family has already experienced allergic reactions, wait a while with the introduction of nuts.
Offer your child a choice of foods from different food groups that are rich in micro- and macronutrients: vegetables, fruits, protein and cereals - the choice is huge. This will ensure that your child receives all the necessary vitamins, minerals and nutrients. And don't be afraid to try. ⠀
Do not feed your child only vegetables. Complementary foods should be high-calorie, and in vegetables, there are very few calories.
You can calculate the daily calorie content of a baby's diet using the table recommended by Rospotrebnadzor.
How to make a menu for a child
A simple rule will help you not to make a mistake in the portion size: the portion should be the size of a baby's fist. Five servings of vegetables and fruits a day is the norm for a child.
In order not to have to retrain the baby to eat healthy food in the future, it is worth taking care of this from the first year of life. Show by example a balanced meal, tell and show your child what is on the plate for both him and you.
Include all food groups in your main meal: fruits, vegetables, grains and starches, protein sources.
Cereals and starches: rice, buckwheat, oatmeal, bulgur, pasta, bread, corn, potatoes, sweet potatoes.
