Top 10 Iron Rich foods for Kids with Recipes

Top 10 iron-rich foods play a vital role in brain development for children. Regardless of age, physical fitness, or nutrient needs, iron supplementation is crucial. In this article, we’ll explore the functioning and requirement of this essential nutrient, emphasizing the importance of incorporating these top 10 iron-rich foods into your child’s diet. Let’s delve into the world of iron and unlock its benefits for your child’s optimal health and growth.

Role of Iron in the body

Iron plays a crucial role in the body, including transferring oxygen and carbon dioxide, supporting cell functioning, metabolism, and brain function. Adequate iron levels contribute to a strong immune system and reduce the frequency of illnesses. Discover the significance of iron and the importance of incorporating the top 10 iron-rich foods into your child’s diet for optimal health and well-being.

Iron deficiency Anemia

Iron plays a crucial role in the production of RBC (Haemopoiesis) from the bone marrow and is responsible for its oxygen-binding capacity in the blood. A deficiency of iron in the blood leads to a condition commonly known as “anemia.” Anemia can manifest as lowered concentration, learning difficulties, tiredness, drowsiness, and lethargy. Supplementing iron through food cures this condition. However, anemia is not always a result of iron-deficiency! It is important to know that anemia can also be due to folic acid deficiency, vitamin B12 deficiency, protein deficiency, or the destruction of RBCs. Understanding the role of iron and incorporating the top 10 iron-rich foods into your child’s diet can help prevent and address anemia effectively.

Supplementation & Toxicity

Many of us tend to supplement Iron using synthetic tonics & fortified to enhance our child’s performance at school. However, supplementation may not always be safe/ required. Like mentioned above, Anemia is not always ‘Iron-deficiency Anemia’. Hence supplementing Iron tonics for Anemia may lead to excess Iron in the body. Since the body cannot throw out the excess synthetic Iron, it causes a state of toxicity by getting deposited in the liver.

Read “Does my baby/toddler need Iron Supplementation?“

Top 10 Iron-Rich Foods for Kids

1. Green leafy vegetables

Green Leafy Vegetable like Spinach are rich in Iron and is one of the best source.

They can be given as

 Palak Khichdi Recipe 

Palak Dosa Recipe

Palak Para Recipe

2. Tahini Or Sesame Seeds paste

Sesame seeds are another good source of Iron and this Tahini Paste can be used in Hummus, as spreads, salad dressings etc.

Tahini Paste Recipe

3. Cranberry Juice

Cranberry Juice is rich in Iron, calcium, magnesium, phosphorous and Zinc. They are also helpful against respiratory disorders, urinary tract infections.

Cranberry Juice Recipe

4. Raisins

Raisins are one of the best food for babies and children and they help in

1. Prevents Constipation in babies and children
2. Prevent Anemia
3. Weight Gaining Foods for Children

Fruit and Nuts Granola Bar Recipe 

5. Potatoes

Potatoes in contrary to the popular belief are good source of Iron

Potatoes can be given as

1. Purees

2. Khichdi

3. Rolls

4. Soups

6. Sundried tomatoes

Tomatoes deteriorate rapidly, removing water and preserving them as dried tomatoes preserves their life.

They are packed with nutrients, with highest source of Potassium and about 82% of Iron.

You can try this  Penne with Sun dried Tomatoes

7. Soybean & Tofu

Some children do not like Tofu as such, you can try this yummy recipe below

Tofu Cashew Mayonnaise Recipe

8. Dark chocolate

Can you believe it? Dark Chocolate is rich in Iron!!! So hereafter no excuses for eating chocolate 😉

9. Sunflower & pumpkin seeds

Sunflower and pumpkin seeds are rich in Iron. They can made as this trial mix and be given to children.

 Chocolate Trail Mix Recipe

10. Broccoli

Broccoli and cauliflower are the richest source of Iron and Can be given as soups, kebabs, cutlets etc.

Broccoli Mushroom Soup Recipe

Hope this list of Top 10 Iron Rich foods was helpful. If you have any queries or doubts, please leave a comment below, will get back to you ASAP.

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Please note – All most all recipes can be given only to toddlers except the puree recipes.

Article by Dhvani Shah