31 Iron Rich Foods for Babies, Toddlers and Kids

I remember showing the blood test reports of my daughter to the pediatrician. Anshika had an infection due to which she had green poop, consistent fever and congestion. The ped gave us medicines and indicated she should also have an iron supplement as her haemoglobin levels seemed low. I had asked him in detail the iron rich foods that can be given to her. Today’s post is about the 31 iron rich foods for babies, toddlers and kids .

An exclusive breastfed baby gets enough iron required for his body from breast milk. But post 6 months, foods in the form of liquids, purees and semi solids have to be introduced as breast milk alone can’t provide the enough nutrients, especially iron.

Iron is responsible for the production of red blood cells, in turn helping in the transportation of oxygen throughout the body. Iron provides hemoglobin which is the protein found in red blood cells.

Iron deficiency or low hemoglobin can lead to growth deficiencies and behavioral issues in babies and kids.

Babies in the age range of 0-6 months need 0.27 mg/day, 7-12 months need 11 mg / day, 7 mg/day for 1-3 years, 10 mg/day for 4-8 years and so on.

Below given are the iron rich foods that can be made a part of baby’s diet above 6 months.

Please note foods like soya bean, ground nuts etc should be given only after 1 year as it cause allergy in babies.

31 Iron Rich Foods for Babies, Toddlers and Kids:

1. METHI / FENUGREEK LEAVES

Methi / fenugreek leaves / uluva is enriched with iron and can be introduced in the form of methi parathas, methi dal etc. I think it’s easily available in grocery shops too.

2. BROCCOLI

Broccoli with tomato helps to release the iron content in the broccoli. You can also give broccoli in the form of broccoli-tomato soup, broccoli cheese mash etc.

If your baby is interested in finger foods, broccoli stir fry is an apt choice.

3. PALAK / SPINACH / KIRAI

I can say Palak / Spinach is the easily available form of iron. Spinach can also be provided to babies in the form of spinach soup, spinach dal, curries etc.

4. AMARANTH

Amaranth is another leafy vegetable which can be an excellent source of iron.

5. DILLS

I have seen this in grocery stores in Mumbai, but have never used it. It’s said to be an excellent source of iron which can be provided in the form of soups or a garnish/tadka in curries

6. MINT / PUDINA

Mint / pudina can be used to make chutneys and provided along with rotis, sandwiches etc.

7. RAJGIRA

An excellent source of the adequate iron required for a human body. Rajgira ladoos are an excellent way of providing iron to your babies and toddlers

8. SPRING ONION

In the form of soups / stir fries or as garnish in rice

9. RADISH LEAVES

The leaves of radish shouldn’t be discarded and I have eaten curries with it which tastes awesome. It’s a sure shot way for intake of iron.

10. MUSTARD LEAVES

Mustard leaves famous for the sarson ka saag dish is enriched with iron. It can also be given in the form of soups.

11. COWPEAS LEAVES / COWPEAS

Cowpeas/leaves can be cooked in the form of curries / stir fries which are an excellent source of iron

12. CAULIFLOWER

Can be provided in the form of curries, mashes etc.

13. CORIANDER LEAVES

Can be used in the form of chutney, gravies for chicken, fish, vegetables etc.

14. MORINGA LEAVES

Moringa or drum stick leaves in the form of curries or stir fries or soup are excellent sources of iron. You can read the recipe of Moringa leaves soup.

15. LIVER

Liver of chicken can be cooked and given to toddlers. Excellent in iron, it helps to increase the hemoglobin levels. You can use pepper powder instead of the chilli powder to reduce the spice levels.

16. FISH

An excellent source of iron, fish can be steamed, fried or curried as required.

17. EGGS

Eggs are an easy way to give iron to babies on an everyday basis. Read the 8 egg recipes for babies and toddlers.

18. UNPOLISHED RICE BRAN / BROWN RICE

Give brown rice or the unpolished rice bran to babies and kids in the form of kanji/ gruel

19. BAJRA

Can be used to make rotis or ladoos.

Mixed Vegetable soup for babies
15 first foods for your baby

20. RAGI

To be provided in the form of porridges, rotis, dosas, idlis etc

21. CHAWLI/LONG BEANS

Best served in the form of curries or dry form.

22. PEAS

Fresh / Frozen peas can be served in the form of stir fries, curries, pulav etc.

23. SOYABEAN

Soya bean can be introduced in the form of curries. Soya flour can be mixed with wheat flour to make nutritious rotis. Make sure your baby is above 1 year to give soya as it can cause allergy.

24. LENTILS

Any lentils like masoor dal, split pea, chana dal all are rich in iron

25. DRY FRUITS

A trail mix or a handful of dry fruits(almonds, raisins,dates,figs, walnuts etc) can provide the adequate iron required for a baby. You can also use it powdered to be mixed in the milk for babies

26. GROUND NUTS

Excellent source of iron which is easily available

Read : 9 healthy evening snacks for working moms

27. ROASTED CHANA

Roasted Chana in the form of evening snacks is an excellent option for toddlers and kids for intake of required iron

28. RICE FLAKES

Rice flakes or poha or flattened rice can impart the required amount of iron in your baby’s diet

29. JAGGERY

Replace sugar in your baby’s porridge or kheer with jaggery and the natural source of iron is thus included in your baby’s food

30. BEETROOT

Beetroot is always known for its unique property of increasing blood supply. Beetroot can be provided in the form of beetroot soups or beetroot rice.

Beetroot halwa for toddlers and kids

31. OATS

Yes Oats is an ideal source of giving iron to your baby in the form of porridges, kheer etc.

Some of the iron rich Indian foods: Thepla, Besan Ladoo, Peanut Ladoo, Beet-carrot tomato soup, multigrain and vegetable parathas and cooked sprouted legumes.

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