Foods Rich in Iron for Kids

In the initial growing days, kids need to consume foods that are high on all the nutrients including iron. Some research studies have proved that many kids tend to lack iron and suffer from various iron deficiencies. It can also happen to kids who eat well because not all the foods are rich in iron. Specially, in the contemporary culture where children tend to hog on processed and junk foods which are high on calories and fats and contain extremely low or no nutrients, especially iron, which is anyway present in foods in less quantity. Though iron is required in lesser quantity by the body compared to other nutrients, it plays a key role in different body functions. It is a main component of hemoglobin which is responsible for oxygen transport in blood. Iron is also essential for production of blood cells, protein synthesis, energy creation, maintaining healthy hair and skin, and improving the immune system of the body, etc.

Iron Rich Foods for Children

Meat: It is an excellent source of iron which your children would love consuming as well. Chicken and turkey along with red meats, such as, beef and pork, etc., and fish are considered as some of the best sources of iron.

Leafy Vegetables: Almost all the green leafy vegetables are high on iron but some of the rich sources are, broccoli, spinach, carrot, beetroot, Swiss chard, asparagus, sprouts, and lettuce. They are also high on vitamin C, which increases the absorption of iron in blood.

Fruits: Similar to vegetables, most of the fruits contain significant amount of iron. Some of the fruits which are high on iron are dates, watermelon, apple, orange, papaya, and banana, etc. which are also loaded with other essential minerals and vitamins. Apart from fresh fruits, dried fruits and nuts, like apricots, almonds, cashew nuts, peanuts, and dried figs, etc. too are rich in iron.

Whole Grains and Cereals: Whole grains and cereals are also high in iron. You must avoid consuming refined flour foods and opt for whole grains, especially, barley, brown rice, wheat, and finger millet, etc.

Beans and Pulses: Soybean, lentils, black eye beans, cow pea, kidney beans, and Lima beans, etc. are some of the beans and pulses that contain high amount of iron and can easily be included in our daily diet to increase the iron level in the blood.

Eggs: Eggs are also high in iron, especially the yolk. There are many egg recipes that can be a part of your kids breakfast, say boiled eggs, or omelet, etc. You can also try raw egg and milk mixture which is one of the most recommended strength drink for kids.

These were some of the foods rich in iron. But, only consuming iron rich foods does not help you increase the iron levels in blood. For increased iron levels, iron absorption in blood is very essential. Vitamin C is known to increase the iron absorption so try to combine iron rich foods with vitamin C rich foods for better iron absorption. Vegetarian people too must take care of the iron absorption because the human body finds it difficult to absorb iron from vegetables than the meat. The type of iron found in vegetables is known as non-heme iron which requires heme iron, found in meats, for better absorption.

Before you start any iron rich diet for your kids you must consult the doctor as too much iron can also be hazardous for the body as per many health experts. The quantity of iron required by girls is more than boys. As girls start with their menstruation they need higher amount of iron in blood to recur the loss caused by menstruation. Pregnant women too require high amount of iron to avoid the complications related to pregnancy. Your doctor will analyze the lifestyle, food habits, and medical history and accordingly, suggest the right amount of iron that your kids must consume.

To make your kids eat iron rich foods regularly it is essential for you to make these foods more palatable, tasty, and attractive. And within a few weeks you will see your kids full of health and happiness.