Iron-Rich Foods Kids Should Have in Their Meals

A person who has anemia has a lower number of red blood cells compared to others. When a person lacks the right amount of iron, their body finds it challenging to produce hemoglobin, a protein that carries oxygen through the entire body. Thus, causing a person to develop anemia.

Iron deficiency can happen to anyone, especially kids. It can affect their development and can even lead to anemia if not treated. Discover the best sources of iron and help protect them from iron deficiency.

Lean meat

Poultry and meat contain high amounts of heme iron, which is an easily digestible protein that your kid needs. A few of the best examples of lean meats are beef, liver, and organ meats. Dark chicken and turkey meats can also be ideal sources of iron. To encourage your kids to eat it, you can try preparing a stew with well-cooked lean meat. Ensure that you get of fatty part since it contains barely little iron.

Cereals with fortified vitamins and minerals

cerealsHealthline suggests that oatmeal and fortified cereals are another way to let your child get the iron that she needs. One serving of iron-fortified cereals every day can give your child enough iron for his body to function. Meanwhile, one cup of plain rolled oats has at least 3.5 mg of iron per serving. You can even add a couple of fruits like strawberries and oranges for additional vitamin C. However, it would be best if you remembered that although fortified cereals contain iron, it has a high amount of sugar, too.


Beans are an excellent alternative for kids who don’t like to eat meat. You can choose between soybeans, kidney beans, lima beans, lentils, and other beans to supply them with iron and fiber. You can mash cooked lentils or cook it to make some soup. Combining it with rice is also another way to give your kid a high-iron meal. Another way to serve it is by baking some beans paired with a whole piece of white bread.

Dark, leafy green vegetables

Kid’s Health says that vegetables like broccoli and spinach are only a few of the best options for getting iron. You can boil half a cup and then drain it to get 3 mg of iron. You can also serve them chopped and add to their mac and cheese. It’s ideal for scrambled eggs and smoothies, too.

Dried fruits

Aside from the best iron supplement for kids, other types of food rich in iron are dried fruits. It’s best for kids who wants to eat sweet as their snacks. Not only are they a good source of iron, but it can also even help them from getting constipated, too. But since it has high amounts of sugar, you need to measure it to get them the nutrients they need.

These are only a few of the things that you need to know about iron deficiency. If you feel that your kid suffers from it, it’s best to speak with the doctor about it.

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