Add These Iron Rich Foods in Your Toddlers Diet

“Iron, an essential element that helps the red blood cells distributes oxygen throughout the body and is vital for brain and nervous system growth.”

Children may experience iron deficiency anemia without adequate iron, a severe but often unnoticed condition that affects levels of energy and the immune system, and has been related to behavioral issues.

Meat, seafood, and poultry are all excellent sources of heme iron, which is most effectively absorbed by the body. Adding foods containing vitamin C to a meal rich in iron will help increase absorption. There are several iron-rich choices, but some are not quite kid-friendly, such as clams and liver.

Use this guide to find iron-rich foods that your children will undoubtedly enjoy!

1. Meatballs:

Red meat has an abundance of heme iron. It has the highest amount of beef liver (6.5 mg in a 4-ounce serving). Because getting children to consume the liver is a struggle, consider serving meatballs or hamburgers made from lean ground beef in the meanwhile: a 3-ounce portion contains 3 mg of iron. Try making a tomato-based meat sauce. If that is too much meat for your kids, the tomato sauce contains a small amount of iron and vitamin C, which helps to absorb.

2. Egg yolks:

Egg yolks reflect a high iron supply. Avoid the cereal that contains iron, and begin the day with scrambled eggs. A small glass of orange juice (for babies, a few orange slices), can help the body consume the iron in older children.

3. Use Quinoa instead of rice:

Quinoa (a seed that can be cooked and eaten like rice) is an excellent iron-rich choice for vegetarian families or children who do not like meat, with 8 mg of iron per half-cup. It is worth adding Quinoa to soups and salads or serves with any recipes that require rice.

4. Tofu for vegan:

Tofu is an excellent vegetarian source of iron, with 6 mg per 4-ounce serving. Children tend to love the feel of firm tofu, and the preparation of finger food couldn’t be more straightforward. Split the tofu and serve in cubes.

5. Seafood:

Most children refrain from fish, but all good sources of iron are salmon, lobster, and clams. Salmon has the lowest amount, only 1 mg in 3 ounces, but you can raise the amount of iron in your kids by serving it with iron-fortified bread. Serve them shrimp (2 mg in 4 ounces) with a tangy (but not too spicy) cocktail sauce, since children love things they can dunk. Create a kid-favorite pasta (like linguine) and cover with a clam sauce to inspire children to try clams (3 mg in 4 ounces).

6. Make sweet potato fries:

Is your kid fond of French fries? (Who doesn’t?) Take a balanced toll of sweet potato fries on this kid-favorite side dish. Sweet potatoes have an iron content of 2.5 mg per half-cup. They are rich in vitamin C, as well. Serve the sweet potatoes on the side of meat, pork, or steak to raise the child’s iron intake.

7. Add dried fruits to their meal:

Most dried fruits contain iron (about 1.5–3 mg per serving), like raisins, prunes, dates, and apricots. In the morning, add some to your child’s breakfast, prepare an afternoon snack, or use them for muffin baking.

8. Make leafy vegetable salads interesting:

Leafy green vegetables, including lettuce, collars, and kale, all contain proper non-heme iron levels. Try to serve them with fruits and vegetables that are rich in vitamin C to improve absorption. Prepare a spinach salad with strawberries or sweet peppers, or make spaghetti with both kale and tomato.

9. Include turkey more often:

Many households make a turkey on Thanksgiving, but it is a good iron supply and should be enjoyed most of the year. The best source of iron is dark turkey meat (a 4-ounce portion contains 2.5 mg of iron relative to 1.6 mg of the same light meat content). Use iron-fortified bread to create turkey sandwiches, add to soups and salads, or bring slices for lunch. The calories attached to dark turkey meat aren’t that significant.

10. Beans are a must:

Pinto beans, chickpeas, and lentils are all good sources of non-heme iron with around 2–3 mg per half-cup. Because the body does not readily absorb non-heme iron. Try making a vegetarian chili with tomatoes to help increase the absorption. If your child eats pork, apply a combination of heme and non-heme iron to the ground beef or turkey.

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