Foods High In Iron For Kids

Dark green leafy vegetables like kale broccoli and spinach are among your best vegetable options for iron.

Foods high in iron for kids.

For children younger than 12 to 18 months old dried fruit can be a choking hazard. A half cup of boiled drained spinach contains about 3 mg of iron. For instance a 3 5 ounce 100 gram serving of clams may contain up. Sunflower and pumpkin seeds are rich in iron.

Don t exceed 45 mg per day for teens and adults and 40 mg per day for children 13 and younger the good news is that a lot of common foods are high in iron from chocolate and pumpkin seeds to. Although many vegetarian foods are a good source of iron our bodies don t absorb it so well. The traditional iron rich foods such as red meat fish and chicken provide the required iron in relatively small servings 100g of red meat for example provides approximately 3 4mg of iron. Chocolate trail mix recipe 10.

Oatmeal is a nutritious snack that many toddlers love. Many dried fruits including raisins prunes dates and apricots contain iron about 1 5 3 mg per serving. Add some to your child s cereal in the morning pack them for an afternoon snack or use them when baking muffins. This is good news because many kids especially younger ones don t usually like many of the best iron rich foods such as liver oysters clams and lentils.

They can made as this trial mix and be given to children. In addition to foods that naturally have a lot of iron in them many foods are now fortified with iron or have iron added to them. Haem iron found in animal food e g red meat poultry seafood is absorbed well by the body. All shellfish is high in iron but clams oysters and mussels are particularly good sources.

Shellfish is tasty and nutritious. Non heam iron found in plant foods e g beans lentil fortified cereals and leafy green vegetables is less well absorbed. According to one source of a cup of oatmeal contains 4 5 to 6 6 mg of iron. Heme iron is derived from hemoglobin.