Have you noticed your otherwise healthy child isn’t as fast to run after the ball or takes forever to remember the spelling list? The solution might be as simple as getting more iron-rich foods for kids into his diet. Iron deficiency is common among children, and low iron levels can have a long-lasting impact on childhood development and behavior, according to the American Academy of Pediatrics.
Low iron levels also cause fatigue and difficulty with concentration, says Janice Newell Bissex, a registered dietitian, author and co-creator of the blog Meal Makeover Moms. “Iron is an essential nutrient that energizes children by helping to transport oxygen around the body,” she adds, so it’s crucial that your child gets enough.
Iron-rich foods are an effective way to ensure that children get the 7 to 10 milligrams they need each day. Here are 10 iron-rich foods to pick up the next time you’re at the grocery store:
1. Beef and pork
Red meat is one of the top sources of iron, Bissex notes, with as many as 3 milligrams per serving, depending on the type of meat. Burgers made with lean ground beef or broiled pork chops are quick and easy ways to serve red meat to your child.
2. Chicken and poultry
With between 1 and 2 milligrams of iron per serving, chicken and turkey are kid-friendly sources of iron. Add shredded poultry to vegetable soup or stuff it into taco shells and top with your child’s favorite veggies.
3. Salmon
In addition to 1 milligram of iron per 3.5-ounce serving, salmon is also a great source of omega-3 fatty acids, which means it does double duty. The iron encourages the formation of healthy red blood cells, and the omega-3s are important for normal brain function and development, says Katie Serbinski, registered dietitian and creator of the Mom to Mom Nutrition blog. Cut fresh salmon into chunks, dip in egg, roll in breadcrumbs and bake for a high-iron meal.
4. Eggs
“Eggs make a quick and nutritious meal option for growing children,” says Serbinski. One whole egg supplies almost 1 milligram of iron, as well as protein and vitamin B12. Scrambled, fried or hard-boiled — it doesn’t matter how your child eats them, they’re a good dose of iron.
5. Beans
Beans are a great vegetarian source of iron, Bissex notes. They contain several milligrams of iron per serving, depending on the type. Add cooked beans (like black beans or kidney beans) to your child’s favorite soup recipes or mash cooked beans and top them with shredded cheese.
6. Dried fruit
Many children fall short on their daily fruit needs, Bissex says, which makes dried fruit a tasty and easy substitute. What’s more, it’s also a good way to boost your child’s iron intake. A 1-ounce serving of raisins, for example, contains about half a milligram of iron.
7. Leafy green vegetables
Vegetables are a hard sell for many children, but incorporating leafy greens is a good way to add more iron to your child’s diet. A cup of spinach, for example, supplies almost 1 milligram of iron. If your child isn’t too keen on salads, shred the greens and add them to soup or stew, or puree them into his favorite fruit smoothie.
8. Enriched grains
While the exact amount of iron in grains varies widely depending on type, both Bissex and Serbinski say that adding iron-fortified grains to your child’s diet is an easy way to boost intake. Oatmeal is one example that many children are willing to eat. Throw in an ounce of dried fruit, and you’ll sweeten the oatmeal and add even more iron. Pasta is another kid-friendly example of grains that are often fortified with iron.
9. Breakfast cereal
Most kids love a bowl of breakfast cereal, even if it’s not breakfast time. If you opt for iron-fortified versions, your child will get a large percentage of his daily need in just one serving. But be careful not to exceed a child’s daily requirement.
10. Tofu
Tofu isn’t a top favorite food for most kids, but the nice thing about it is that it tends to take on the flavors of the foods it’s prepared with, which means your child might not even notice it. It also contains about 2 milligrams of iron per serving. Add it to smoothies as one simple way to include it in your child’s diet.
* This article is for general informational purposes only. It is not intended nor implied to be providing medical advice and is not a substitute for such advice. The reader should always consult a health care provider concerning any medical condition or treatment plan. Neither Care.com nor the author assumes any responsibility or liability with respect to use of any information contained herein.
