The Centers for Disease Control estimates that as many as one in six teenage girls may have iron levels low enough to affect mental growth. For toddlers the numbers may be as high as one in 14. Iron deficiency is easily preventable through an iron-rich diet. Although iron supplements may be the easiest way to ensure your children get enough iron, children should also eat a balanced diet that includes naturally iron rich foods.
Iron Rich Foods for Children and Toddlers
There are many iron rich foods for children and toddlers. Of course if you have children you know that while many iron rich foods are available – getting your kids to eat iron rich foods is another story. Here are some iron rich foods for children that hopefully they won’t leave on the plate.
Lean red meats – beef, pork and lamb.
Liver – good luck getting your kids to eat this one.
Seafood including shrimp (my son’s favorite), salmon and tuna.
Poultry such as chicken and turkey.
Eggs. The yolks contain iron.
Kidney beans, lima beans, black beans, pinto beans, soy beans and lentils.
Dark green vegetables including spinach, collard greens and mustard greens.
Broccoli, asparagus, Swiss chard and brussel sprouts.
Tofu.
Nuts.
Dried fruits such as raisins, dates, apricots and prunes.
Be aware that the iron found in non-hemoglobin based sources, such as dried fruits and vegetables, is more difficult for the body to absorb than the iron found in meat sources.
Kid Friendly Foods that are Enriched with Iron
While the above list is a great source for naturally-occurring iron rich foods, not too many children jump for joy at the prospect of eating a plateful of liver and lima beans. So here are some foods that are artificially enriched with iron, that your children and toddlers may find a bit more palatable.
Many cereals are enriched with iron. Iron fortified cereals may also contain large amounts of sugar so be sure to check the label. To turn ordinary cereals into iron rich foods, most manufactures mix tiny iron filings in with the cereal. For a fun experiment, you can finely crush the cereal and use a magnet to identify the iron shavings.
Many pastas and breads are iron fortified as well. Check the labels to see the percentage of daily allowance found in these foods. Also remember that many of the daily allowance figures are for adults.
Symptoms of Iron Deficiency
Decreased memory and mental function.
Decreased athletic performance.
Headaches and fatigue.
Iron Rich Foods for Children and Toddlers Conclusion
While iron rich foods should provide children with enough iron to satisfy their nutritional needs, it’s always best to consult your pediatrician regarding your child’s individual iron requirements.
