Iron is a super mineral that the body requires for growth and development. The body uses iron to make hemoglobin, a protein in red blood cells that carry oxygen from the lungs to the parts of the body. And myoglobin, a protein that provides oxygen to muscles for proper functioning.
Lack of iron leads to iron deficiency anemia.
Good Sources of Iron
- Liver (avoid in pregnancy)
- Red meat
- Kidney beans and chickpeas
- Nuts
- Dried apricot and raisins
- Soybean flour
- Fortified breakfast cereals
- Dark leafy vegetables, such as spinach
- Seafood
- Beetroot
Citrus fruits contain vitamin C in high amounts
- Broccoli
- Grapefruit
- Kiwi
- Leafy greens
- Melons
- Oranges
- Peppers
- Strawberries
- Tangerines
- Tomatoes
Recommended Daily Intake
| Life Stage | Recommended Amount |
| Birth to 6 months | 0.27mg |
| Infants 7-12 months | 11mg |
| Children 1-3 years | 7mg |
| Children 4-8 years | 10mg |
| Children 9-13 years | 8mg |
| Teenage boy 14-18 years | 11mg |
| Teenage girl 14-18 years | 15mg |
| Adult men 19-50 years | 8mg |
| Mature women 19-50 years | 18mg |
| Adults 51 years and other | 8mg |
| Pregnant teens | 27mg |
| Pregnant women | 27mg |
| Breastfeeding teens | 10mg |
| Breastfeeding women | 9mg |
Health benefits of Iron
- Reduce fatigue
- Boost immunity
- Treat anemia
- Boosts hemoglobin
- Improve muscle endurance
- Improve concentration
- Reduce bruising
- Restores sleep ( restless sleep, sleep apnea, insomnia)
Iron-Rich Foods for Toddlers:
Iron is essential for;- Supplying oxygen to the body
- Muscle metabolism
- Maintain connective tissues
- Physical growth
- Nerve development
- Cell functioning
- Produce some hormones
Iron Deficiency Anemia
When your toddler switches to eating regularly, they might not get enough iron. Only 8% of toddlers have iron deficiency. Low iron causes iron deficiency anemia; red blood cell levels become soft, and oxygen levels cause the problem. If your child has a low iron level, you see that he is;- Pale
- Appear irritable
- Don’t want to eat
- Slower growth
- Delayed motor skill development
- A higher number of infections because iron supports the immune system
- Fatigue
- Pale skin
- Fast or irregular heartbeat
- Irritability
- Decreased appetite
- Slow weight gain
- Dizziness
- Headache
- Difficulty in concentration
- Lightheadedness
RDA for Toddlers
Iron is essential for the rapid growth of toddlers. The recommended daily requirement may vary according to age;- Age 0-6 months: 0.27mg per day
- Age 6-12 months: 11 mg per day
- Age 1-3 years: 7mg per day
- Age 4-8 years: 10mg per day
Iron-rich foods for Toddlers
- Lean meat
- Fortified cereals
- Beans
- Spinach
- Dried fruits
- Pumpkin seeds
- Eggs
- Green peas
- Tuna
- Tofu
- Peanut butter
- Oatmeal
- Broccoli
- Raisins
- Watermelon
Some ideas to consider
- Pasta with meatballs (iron from beef, vitamin C from tomatoes)
- Beans with salsa (iron from beans, vitamin C from salsa)
- Beans with chopped tomatoes (iron from beans and vitamin C from tomatoes)
- Simple green smoothie (iron from greens, vitamin C from fruit)
- Spinach Banana Muffins with kiwi (iron from spinach, vitamin C from kiwi)
Best Iron-Rich Recipes for Babies, Toddlers and Kids
Here are some recipes that contain high iron;- Beans puree
- Beans pasta with marina sauce
- Beef burritos with veggies
- Black beans
- Black bean soup with citrus
- Broccoli pesto
- Broccoli cheddar soup
- BBQ shredded chicken
- Cheesy meat buns
- Green smoothies
- Kale bites
- Lentils and rice with dried fruit
- Lentils with tomatoes and Italian spices
- Lentil soup with vegies
- Meatballs with hidden vegies
- Mini egg muffins
- Egg muffin with spinach
- Lamb meatballs
- Oatmeal with apple and raisins
- Oatmeal with pumpkin
- Chicken and brown rice
- Spinach banana muffins
- Strawberry puree
- Strawberry muffin
- Strawberry smoothie
- Tofu with sesame
- Apple and orange salad
References:
- https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
- https://www.healthline.com/health/parenting/iron-rich-foods-for-toddlers
- https://www.yummytoddlerfood.com/iron-rich-foods-for-kids/
