Do you want to know which foods are rich in iron? Do you want to discover the best iron rich foods for kids that you can add into their daily diet? Recently, VKool.com made a writing of the list of healthy iron rich foods for kids that are very good for the development of children. This writing is a collection of top healthy foods, fruits and vegetables for children from reliable sources. However, it is not intended to give medical advice and it is solely for the informational purpose. Keep reading this writing to learn more!
The List Of The Best Iron Rich Foods For Kids Is Revealed
In general, whole grains contain more nutrients than refined grains. However, the amount of iron in both types of grains does not deviate much. Here are the iron contents in some cereals:
- Bread contains ¾ – 1 mg of iron
- ½ cup of cooked rice contains 1.5 mg of iron
- Biscuits salty contain 1.5 mg of iron
2. Nuts And Beans
You should allow your baby to eat nuts and beans together with foods rich in vitamin C to help the body absorb iron more efficiently. The nuts and beans containing iron include:
- ½ cup of black beans contains 1.75 mg of iron
- ½ cup of green beans contains 1.5 mg of iron
- ½ cup of lentils contains 3.25 mg of iron
- ¼ cup of pumpkin seeds contains 2.25 mg of iron
- ¼ cup of sunflower seeds contains 1.25 mg of iron
Some processed beans contain high levels of iron than beef. Half a cup of lentils, soybeans and white beans provide an amount of iron from 3.3 to 4,4mg. Beans, navy beans, chickpeas, cowpeas, soybeans and green beans provide at least 2,1mg iron per serving. In addition, beans are also rich in protein and fiber.
3. Vegetables And Fruits
Vegetables and fruits are abundant sources of iron. However, vegetables contain more iron than fruits. In particular, the potato is one of the most iron rich foods for kids. The vegetables and fruits that are high in iron include:
- 1 small apple with the peel contains ¼ mg of iron
- ½ cup of butter, sliced contains ½ mg of iron
- 1 small banana contains ¼ mg of iron
- ½ cup of cooked broccoli contains ½ mg of iron
- ½ cup of corn contains ½ mg of iron
- 1 small orange contains 1/10 mg of iron
- ½ cup of spinach contains 3mg of iron
- ½ cup of strawberries contains 1/3 mg of iron
4. Red Meat And Shellfish
In all types of meats, beef has an amount of iron that is richer than other meats. For seafood, clams, oysters, and mussels are the most abundant supplies of iron. The meat and shellfish that are high in iron include:
- 87g chicken breast contains ¾ mg of iron
- Chicken leg contains 1 mg of iron
- 87g pork contains 1 mg of iron
- 5 small scallops contain 10mg of iron
- 4 shrimps contain ½ mg of iron
A serving about 85g canned clams provides 24 mg of iron. Oysters cooked provide about 10 mg of iron per serving. The shellfish contains high levels of healthy fats, protein, vitamin B-12, copper and zinc. Sauté seafood with whole grain pasta or stew seafood to increase the content of iron in your meal.
5. The Liver And Duck Meat
Liver, heart, kidneys and other organs provide 10 mg of iron per serving. The protein rich meats with high iron content have the high cholesterol level, so the meal to reserve energy such as the liver sautéed with onions or duck heart stewed with cabbage are perfect choices for increasing the content of iron in meal. 85g duck meat contains 2,3mg iron, so it is higher than some other red meats. However, the duck meat also contains cholesterol and saturated fat. Please trim the skin to make it become more beneficial to your heart.
6. The Types Of Natural Sweeteners
Each tablespoon of natural sweeteners provides 3.5 mg of iron. Natural sweeteners are also good sources of calcium and potassium. You can use natural sweeteners to hot cereal or pancakes instead of syrup. In addition, you can use it for baked cakes. Although the types of natural sweeteners contain more iron than red meat, however, you need to know that each type provides a different kind of iron. Iron from animals is called heme iron because it is produced directly from the hemoglobin in the blood of animals. Iron that is derived from the types of natural sweeteners and vegetation is known as non-heme iron. According to the national institutes of HODS (Health Office of Dietary Supplements), although the types of natural sweeteners and vegetation have more iron, but this type of iron is not easily absorbed as heme iron.
7. Pumpkin Seeds
Pumpkin and squash seeds provide about 4,2mg of iron in 28g seeds. Pumpkin seeds are rich in protein, fiber, beneficial fats, magnesium, zinc and calcium. Roasted pumpkin seeds can be used to replace for toasted bread & butter and breadcrumbs in salads. You also can add these seeds into snacks or muffins.
1/2 cup of cooked spinach provides iron about 3,2mg. Spinach also provides vitamin A, fiber, vitamin C and calcium. Because oxalic acid in spinach can prevent the absorption of some types of iron, you should add foods rich in vitamin C into your meals. The plants such as tomatoes and citrus fruits will help increase the ability of the body to absorb iron.
See more: Easy And Healthy Cooked Spinach Recipes
9. Brussels Sprouts
Brussels sprout is a viable source of vitamins, antioxidants, folate, and fiber. It is also a great source of iron. In addition, Brussels sprout is an excellent choice in helping you prevent fatigue & other symptoms of the iron deficiency. 1/2 cup of Brussels sprouts has 28 calories, and 0.9 mg of iron (5% DV).
Raisins are like other dried fruits that are nutrient-dense treats, which contain a large amount of iron. 1/2 cup of raisins, packed contains 247 calories and 1.6 mg of iron (9% DV).
11. Prune Juice
The prune juice is a delicious food for kids. It is also an excellent source of iron. In addition, this fruit is high in vitamin C, so it helps the body become easier to absorb the iron. 1 cup of the prune juice contains 182 calories and 3 mg of iron (17% DV).
12. Dark Chocolate
In moderation, dark chocolate is very good for your heart. 100g of dark chocolate in a serving size can provide about 6.3 mg of iron (35% DV (your recommended daily intake)), and 578 calories.
13. Some Healthy Food Recipes Rich In Iron For Kids
Iron is an essential mineral source. Although the daily demand of iron is not high as calcium or Vitamin D, but iron is still a very important substance to infant development.
- Children from 1-3 years old need7 mg of iron daily
- Children from 4-8 years old need 10 mg of iron
Children who have dietary restrictions due to food allergies often have a higher risk of iron deficiency compared with other children. Here are some of easy and healthy recipes containing iron rich foods for kids:
- Beef and roast potatoes: 1 medium potato provides 278 calories and 3.2 mg of iron (18% DV)
- Cereals and chicken feet
- Tofu: ½ cup of tofu provides 88 calories and 3.4 mg of iron (19% DV)
To see all of our writings about benefits of foods, fruits and vegetables on health, healthy food recipes for kids and easy diet plans, go to our main Foods & Recipes page. After reading the writing of the list of the best iron rich foods for kids, hope that this writing helps you understand more about benefits of iron rich foods for kids and know which healthy foods you can add into your children’s daily diet plan. However, it is solely for the informational purpose and it is not intended to give medical advice, so if your children have any healthy problem such as food allergies, make sure that you will consult with your children’s doctor before adding some of iron rich foods for kids presented in this article. If you have any question, or you know other iron rich foods for kids, please leave them below.