The Best Iron-Rich Foods For Children
Lean Meats
Lean meat and poultry are good sources of iron because they contain large amounts of heme iron which is easier for the body to absorb. If your child eats a vegan or vegetarian diet, definitely aim for twice as much iron as the recommended amount. An iron supplement might be something worth looking into!
- Tuna
- Chicken (dark meat)
- Turkey (dark meat)
- Beef, organ meats, liver
Fortified Cereal
 Fortified-iron and low-sugar cereals like oatmeal are one of the best ways to ensure your toddler gets enough iron - without the extra sugar. A serving of iron-fortified cereals and oatmeal typically has 100 percent of the daily value for iron in just one serving!
- Cereal
- Oatmeal
- Brown Rice
- Quinoa
Beans
Beans, beans, they’re good for your heart, the more you eat the more...iron you’ll have! If you are aiming to give your kids a vegan or vegetarian diet, or your picky child isn’t a fan of meat, beans are a fantastic compromise! Soybeans, lima beans, kidney beans, chickpeas, and lentils, for example, are loaded with essential vitamins and minerals, including iron.
- Lentil beans
- Lima beans
- Soybeans
- Kidney beansÂ
Seeds
Iron heavy seeds such as pumpkin seed contain nearly 6 milligrams of iron per half-cup. A great way to make them more appealing is to add them to a trail mix with raisins, prunes, dried apricots. Make sure you mash or cut large seeds into smaller pieces and keep watch on your toddler while they munch on them.
- Pumpkin seed
- Sunflower seed
- Squash seed
- Sesame seedÂ
Leafy Greens
- Spinach
- Kale
- Broccoli
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