What food is rich in iron for babies
Iron | Nutrition | CDC
What Does Iron Do?
Iron is a mineral that has many functions. Iron helps red blood cells carry oxygen through the body and supports a child’s ability to learn. Having enough iron in the body can help prevent iron deficiencyalert icon and iron deficiency anemia.alert icon
What Happens If My Child Does Not Get Enough Iron?
If your child does not get enough iron, your child may develop anemia.alert icon Anemia is when there are not enough red blood cells in the body or your child’s ability to carry oxygen throughout the body is lowered. There are many causes of anemia. In young children, one common cause is not enough iron. Children who do not receive enough iron either from iron-rich foods or supplements are at greater risk for developing anemia.
When Does My Child Need Iron? And How Much?
All children need iron. It is important at all stages of your child’s development. Babies fed only breast milk, only formula, or a mix of breast milk and formula have different needs when it comes to iron.
Talk to your child’s doctor or nurse about your child’s iron needs at his or her next check-up.
Preterm babies often need more iron than full-term babies.
In addition, preterm babies may need extra iron beyond what they get from breast milk or infant formula. Talk to your child’s doctor or nurse about your child’s iron needs at his or her next check-up.
Breast Milk
- Talk with your child’s nurse or doctor about if your child needs iron supplements before 6 months old.
- Once your child starts to eat foods, it is important to give foods with iron to meet nutritional needs.
Formula
- Your child’s iron needs can be met by standard infant formulas for the first 12 months of life.
- Choose a formula that is fortified with iron. Most commercial infant formulas sold in the U.S. contain iron.
- Standard iron-fortified infant formulas contain enough iron (12mg/dL) to support your growing child’s needs.
- Once your child starts to eat foods, introduce your child to foods that contain iron.
Mix of Breast Milk and Formula
- Once your child starts to eat foods, it is important to give foods with iron to meet nutritional needs pdf icon[PDF-30.6MB]external icon.
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Once My Child Starts to Eat Solid Foods, How Can I Make Sure My Child Gets Enough Iron?
When your child is about 6 months old, you can start giving solid foods to your child. Make sure to choose foods that contain iron. Iron found in foods comes in two forms: heme and non-heme iron.
Heme iron is commonly found in animal products and is more easily absorbed by the body. Sources of heme iron include:
- Red meat (for example, beef, pork, lamb, goat, or venison)
- Seafood (for example, fatty fishexternal icon)
- Poultry (for example, chicken or turkey)
- Eggs
Your child needs to be screened for anemia.
At around 12 months, your child’s doctor or nurse will likely test to see if your baby has anemia. Anemia can occur among children who do not get enough iron. Talk to your child’s doctor or nurse about anemia and iron at your baby’s next check-up.
Non-heme iron can be found in plants and iron-fortified alert icon products. This type of iron is less easily absorbed by the body and will require careful planning to get enough iron for your baby. Sources of non-heme iron include:
- Iron-fortified infant cereals
- Tofu
- Beans and lentils
- Dark green leafy vegetables
Pairing non-heme iron sources with foods high in vitamin C can help your baby absorb the iron he or she needs to support development. Vitamin C-rich fruits and vegetablesexternal icon include:
- Citrus fruits like oranges
- Berries
- Papaya
- Tomatoes
- Sweet potatoes
- Broccoli
- Cabbage
- Dark green leafy vegetables
Making sure your child is getting enough iron is important.
Some children may need more iron than others. Talk to your child’s doctor or nurse about iron at your child’s next check-up.
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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.
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- 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
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
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.
11 IRON-RICH FOODS FOR BABY! MedUnion will tell you!📝
Everyone knows that young children are picky eaters, but there are plenty of iron-rich foods that even the pickiest little ones 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 it is estimated that about 8 percent of babies are 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 old - 11mg0010
- Children 4-8 years 10 mg
However, the recommended amount of iron varies depending on the foods infants 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 cranky and will refuse food many times before they start eating, so do not 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 a great source of iron, such as:
- 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 a few ways to convince them to give it a try:
- Use fun 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
- Legumes can be made into odd-shaped 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. The following amount of iron is found in 1 cup of these fruits:
- Raisins, 4 mg
- Dried apricots, 3.46 mg
- Red-skinned cherries, 0.71 mg
- Diced watermelon, 0.36 mg
- Prunes, 0.36 mg
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 worried 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.
