9 Best Iron Rich Foods for Kids

Updated on January 3rd, 2020
iron rich foods for kids

Iron is found in two forms, heme and non-heme. Heme iron is found in animal products, while non-heme comes from plants and fortified foods. While both are rich in iron, heme iron is easily broken down by the body as compared to non-heme iron.

If your toddler is allergic to animal products, you make sure the kid has consumed 1.8 times more than the one who has taken the animal products. Here is a list of food rich in iron that you can feed your kids

Did You Know!

Iron deficiency is a common disease in children, which could lead to a juvenile hemorrhage

Iron Rich Foods for Kids

1. Red Meat

Why to Use

Red meat contains heme iron(1). Examples of red meat rich in iron are beef, pork, mutton, and lamb. If your toddler rejects the meat, you should prepare it in appealing ways, such as making nuggets.

How to Use

  • Make a stew or casserole or nuggets with well-cooked, soft meat.
  • Make sure you have removed the fatty parts.
  • Serve the prepared meat with the kid’s favorite dish.

How Often to Use

For better results, you should incorporate meat into a child’s daily diet.

2. Eggs

Image: ShutterStock

Why to Use

Most people are very cautious when feeding eggs to babies below one year. You can opt to give the baby eggs instead of milk. Eggs are rich in iron, proteins, vitamins, and essential minerals. Not only are they rich iron, but they also give the baby great hair, skin, and nails.

How to Use

  • You should prepare eggs either by frying or by boiling.
  • Serve the eggs with a child’s favorite dish.

How Often to Use

You should ensure to feel your kid eggs at least once a week.

[Read: Beneficial High Fibre Foods for Kids]

3. Quinoa

Why to Use

Quinoa(2) is a gluten-free, high protein, plant-rich in iron that is grown for its edible seeds. These can be introduced to babies older than eight months.

How to Use

  • You can purchase whole quinoa, flakes or flour.
  • You can use quinoa flour in a kid’s porridge. For the flakes, you can add them to baked goods.

How Often to Use

You should make sure that the kid has eaten quinoa regularly.

4. Sea Food

Sea Food

Why to Use

Seafood, such as fish, is a very nutritious meal. Fish, for example, is a good source for proteins and omega-3 fatty acids. Tuna, for example, is highly rich in iron, which is suitable for small kids.

How to Use

You can fry, boil, or bake the fish. You can also mix fish such as tuna with avocado to get a creamier taste. Serve the fish with the kid’s favorite dish.

How Often to Use

If you want your kids to grow well, you should incorporate seafood into your kid’s meal regularly.

[Read: Sweet Potato Benefits on Health]

5. Sweet Potatoes

Why to Use

Sweet potatoes are highly rich in iron. Kids should substitute cakes and biscuits with sweet potatoes

How to Use

You can prepare the sweet potatoes in a variety of ways that include boiling, frying, or even baking them.

How often to Use

You should feed your kids sweet potatoes regularly to ensure they get enough iron in their bodies.

6. Dark Leafy Vegetables

Dark Leafy Vegetables

Why to Use

Vegetables such as spinach and kale are rich in vitamins and iron.

How to Use

You should cook dark leafy vegetables by either frying or steaming. The kid’s favorite dish can accompany the plants.

How Often to Use

To make sure the kids get enough iron, you should include dark leafy vegetables in a kid’s daily meal.

[Read: Benefits of Eating Pork]

7. Dried Fruits

Why to Use

Dried fruits are very rich in iron. Dried fruits like raisins, red tart cherries, prunes, and dried apricots are a great source of iron. They can be added to yogurt to make a good smoothie that kids will like.

How to Use

You can mix a variety of dried fruits and make a smoothie.

How Often to Use

You should give the kids dried fruits regularly.

[Read: Health Benefits of Jackfruit]

8. Turkey

Why to Use

Turkey is a good source of iron. Every 100 grams of turkey contains 2-3mg of iron. Furthermore, turkey is rich in proteins, vitamin B, zinc, RDI, and minerals. Consuming turkey increases the body’s metabolic rate.

How to Use

Turkey meat can be prepared by either boiling, frying, or stewing.

You can give your kids, turkey meat for both lunch and dinner. Turkey stew should be served with the kid’s favorite dish.

How Often to Use

You should give your kids turkey meat regularly.

You can increase the amount of iron by taking a healthy diet.

The toxification occurs if there is an increase of free iron circulating in the blood. Iron poisoning can cause serious problems such as liver and brain damage. The body cannot produce iron on its own. Therefore, it is recommended to eat food rich in iron regularly. Although iron is essential, excessive quantities can be harmful. An overdose of iron supplements can lead to chronic iron-related disorders.

People can regulate the amount of iron by limiting their red meat intake. You don’t have to give your kid all the remedies provided at the same time. You can alternate, such that if the kid has eaten red meat, you should not give him/her eggs.

[ Read: How to Grow Taller Naturally ]


1. What Are Signs of Iron Deficiency?

A person can have no symptoms, but here are some noticeable signs that indicate that a person is having iron deficiency like dizziness, fatigue, increased heart rate, having brittle nails, and shortness of breath.

2. How Much Iron Do Kids Need Every Day?

An infant is supposed to consume 11mg of iron in a day while toddlers ages 1-3 years need 7mg of iron daily. Kids ages 4-8 years need 10mg of iron in a day.

3. Does Fasting Affect Iron Levels?

Fasting for more than two days significantly decreases the iron concentration in the body.

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