Iron is an important part of everyone’s diet, but it’s especially crucial for children, who need it to develop red blood cells, which deliver oxygen throughout active, growing bodies. Kids who don’t get enough iron are at risk of developing anemia, which can lead to growth deficiencies, learning problems and behavioral issues. The amount of iron required differs as children grow. Children between the ages of 4 and 8 should get 10 milligrams daily, and those between 9 and 13 need 8 milligrams per day. The good news is, there’s a wide variety of iron-rich foods you can easily mix into your kids’ diets to guard against iron deficiency.


Infants are especially prone to iron deficiency after 6 months of age.  In the last few weeks of pregnancy a significant amount of iron is stored in the growing infant, enough to last 6 months after birth.  After this time children typically need more iron than is provided by formula or breast milk.  Fortunately, this is precisely the time when solid foods are introduced.  Combining iron-rich foods with other tasty foods will make them more palatable.

1. Eggs:


The yolk of the egg is one of the iron rich foods for babies. There has recently been a change to the recommended age at which you can first introduce eggs to infants. Previously, it used to be after the age of one, to prevent any allergies. Now babies are encouraged to eat eggs as soon as they begin on solid food. There have been studies done to back this new recommendation.

2. Dried Fruits:


We know that dry fruits and nuts are uber-healthy for growing kids and adults alike. But did you know they are also a rich source of iron? You can give your child a handful of dry-fruits a day to boost his iron intake or even sprinkle some on top of his cereal. Even atop a smoothie or milkshake is a cool idea!

3. Quinoa:


This ancient super grain is a complete protein (containing balanced amino acids), and has nearly as much iron as fortified cereal! Cook well with extra water to form a cereal before giving to an infant. Older children may enjoy cooked quinoa with almond milk, cinnamon and a touch of real maple syrup.

4. 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.

5. Brussels Sprouts:

Brussels sprouts in a bowl on white background. Shot in Studio

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

Prev1 of 3Next