5 Iron Rich Foods For Kids: Boost Your Child’s Health

Iron deficiency is common in children that can lead to anaemia and affect the immune system. So,every parent should consider iron rich foods for kids. Iron has several benefits, such as better physical growth, nerve development, cell functioning, learning ability enhancement, etc. In today’s blog we will discuss foods high in iron for kids, so stay connected and let your child become stronger.

Nourishing Young Bodies: Iron Rich Foods List For Kids

Generally, kids need 10 mg of iron daily, but this can vary according to age, for instance, kids aged 1 to 3 years need 7 mg of iron every day. Here is an iron-rich foods list; check it out and select foods for your child. 

1- Fortified Cereals

Fortified cereals are great food options that can provide 100% of the daily value of iron with just one serving. Other nutrients in cereals include zinc, calcium, and vitamins. Tasty and healthy cereals are Kellogg’s Oats, Kellogg’s Chocos Whole Grain, Yoga Bar Fruits Nuts, and Muesli. Mix cereals and mashed cooked grains with water so that it becomes smooth. Breast milk can also be used for toddlers to prepare cereals. Children aged 2-9 can eat around 20 gm of cereal, but this amount will decrease for infants.

2- Beans

Suppose you don’t want to give your child fortified cereals because they contain high amounts of sugar; different beans like green, kidney, and mung beans are also iron rich foods. They are also beneficial for hair health. Typically, 100 gm of beans contains 5 mg of iron, but the amount can differ according to their type. Once they can eat the beans whole, cook them until they are soft and can be mashed easily. If your baby is under 18 months old or can’t eat the beans whole, smash them properly and feed them.

3- Spinach

The next option on this iron rich foods list for kids is spinach. Just a half cup of boiled, drained spinach offers 3 mg of iron. Not to mention the other nutrients like vitamins, magnesium, potassium, etc., and will help you maintain hair health. Wondering how to feed spinach, one of the foods high in iron, to your child? Chop the spinach finely and mix it with soft foods so infants can swallow it. They might spit it out a few times, but over time, it will change.

4- Raisins and Other Dry Fruits

A healthy and tasty option on our iron rich foods list is Raisins and other dry fruits like cashews, almonds, and pistachios. Typically, 100 gm of raisins contain around 2 mg of iron and other nutrients, but this amount can change. You can feed dry fruits to even babies aged between 6 to 12 months. Just make sure to cook them properly and then mash them so kids can swallow them easily.

5- Pumpkin Seeds

Pumpkin seeds are one of the veg foods high in iron and offer other health benefits like bone health, strengthening immunity, etc. They offer 3.3 mg of iron in every 100 grams, making it one of the best options on this iron rich foods list. You can give pumpkin seeds to kids with warm cereals, curd, and other scoopable foods. Just make sure to remove the shell and chop it finely.

Frequently Asked Questions

1. What are some symptoms of iron deficiency in kids? 

Some symptoms of iron deficiency are pale skin, lips, hands, lack of energy, shortness of breath, rapid heartbeat, etc.

2. How to check the iron level at home?

An Iron deficiency kit can be helpful for checking your iron levels. Just collect a blood sample on the test strip and wait for 5 minutes. 

3. What is a normal iron level in Individuals?

Iron levels differ by person; they range from 50 to 150 mcg/dl in males, 35 to 145 mcg/dl in females, and 50 to 120 mcg/dl in children.

4. What is the best iron supplement?

Ferrous sulfate is a great iron supplement that even healthcare providers recommend. 

5. Is drinking iron-rich water harmful?

Drinking iron-rich water isn’t risky for health. However, when the iron level is too high, the water will have a metallic taste and might turn yellow or red.