6 Best Food Recipes Rich in Iron

Kids are fussy eaters, and they have plenty of reasons to refuse good and nutritious foods that should be included in their diet. If you have a fussy eater at home, you are probably concerned that he is not receiving enough nutrients from the food he consumes. During his growing years, your child will require a variety of vital nutrients, including iron. Iron deficiency or Anemia is prevalent in children, and it can cause a variety of health problems and negatively impact their general well-being. You may incorporate iron-rich foods into your child’s diet by reading this article. But, before we go into detail about foods for iron deficiency, it’s important to understand why iron is so important and what benefits it provides to children.

What is iron and its benefits?

Iron is a necessary mineral for the body’s production of hemoglobin. It is essential for the growth and development of kids – both physical and mental growth.

Benefits of Iron:

1. Iron is required by the body to synthesize hemoglobin, a protein found in red blood cells that aids in carrying oxygen to other cells. However, deficiency of iron causes anemia, which is why adding more foods for iron is required. It can help your child’s blood circulate and remain healthy.
2. Enough iron consumption in growing children is linked to good cognitive development. Iron-rich foods should be included in your child’s diet because the majority of a child’s cognitive development happens during the first six years of life.
3. Iron prevents hair loss, gives the skin a healthy glow and also speeds wound and injury recovery. 
4. It enhances appetite, combats tiredness, boosts immunity and keeps kids active all day. (7 foods to boost immunity in kids)

Symptoms of iron deficiency or anemia in children include:

• Pale skin
• Fatigue
• Weakness and tiredness
• Poor appetite (5 foods to increase your child’s appetite)
• Craving for strange things like ice, dirt and paint
• Slower growth and development
• Behavioural issues
• Frequent infection

If you notice these symptoms in your kid, you must consult a doctor. Iron supplements can only be taken under the doctor’s supervision because excess iron accumulation can cause other complications. Undoubtedly, the best way to consume any nutrient is to take it through food. That results in lesser chances of overconsumption also. However, there are many foods for iron in India that can help to overcome iron deficiency.

Recommended amount of iron your child requires:

The recommended amount of iron intake depends upon the age of the kid. When a baby is born, he/ she has iron stored in their bodies after that they get iron from mother’s milk or milk supplements. Once they start eating solids, they require more iron. As per studies the recommended amount of iron in kids is:

Age	Dosage
Birth to 6 months	0.27 mg (adequate)
7- 12 m	11mg/ day
1-3 years	7 mg/ day
4-8 years	10mg/ day
9-13 years	8 mg/ day
14-18 years	11mg/ day (boy) 15mg/ day(girl)

Source: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

How can a child’s body absorb more iron? 

• Iron-rich meals should be served with vitamin C-rich foods, as vitamin C aids iron absorption. Oranges, lemons, strawberries, Indian gooseberries, guava, tomato, and other Vitamin C rich foods are also some examples. 
• Calcium (particularly milk) hinders iron absorption, so limit your calcium consumption between iron-rich meals. Allow at least 4-5 hours between eating iron-rich meals and calcium-rich foods.
• Cooking in iron pots and pans may assist to leach some iron into the meal. Make sure the iron containers do not rust by taking proper care of them. (What happens when you cook food in cast-iron cookware / skillet?)

 What are some of the foods for iron?

Green vegetables

Green leafy vegetables are the best source of iron. Spinach, Kale, Fenugreek, collard greens provide approximately 2.5-5 mg of iron per cooked cup. Apart from iron, they also contain sodium and potassium in high quantities which are equally essential for the body. Some other iron-rich veggies include cabbage, broccoli, Brussels sprouts, which contain 1-2 mg per cooked cup.

Also check, How to cook green veggies to not lose their nutrition?

Dried fruits

Dried fruits are a delicious source of foods for iron that has minerals, protein, fibre and vitamins. It includes raisins, prunes and apricot. Raisins are also rich in potassium and magnesium, which helps in bone health, improve blood circulation and digestion. Apricots being high in antioxidants and vitamin A aids in visual health. Consuming these dry fruits daily is a panacea for iron deficiency.

FRUITS

Fruits like apples, pears and pomegranate are rich sources of iron, vitamins, protein, carbs and fibre which help regulate blood count in the body. Apart from this, fruits rich in vitamin C such as orange, lime, blueberries and grapefruit also help the body to enhance iron absorption. By including these fruits in a kid’s diet you can also help them to build up a strong immune system.

Also check, What are the best fruits for teenagers?

LEGUMES

Legumes are a powerhouse of nutrients. The most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. They are a great source of iron which helps your child to meet their daily need of iron intake and save them from iron deficiency. Chickpeas and black-eyed peas are the highest source of iron and can provide up to 6 mg per cooked cup. Legumes also contain B vitamins, folate, magnesium, potassium, fibre and zinc which means they keep you energetic throughout the day.

Also check, Why should lentils or legumes be soaked?

SEEDS

Pumpkin, sesame, hemp and flax seeds are seeds richest in iron and help your child to fight for iron deficiency. They contain iron around 1.2mg to 4.2 mg per two tablespoons. These seeds also contain a good amount of protein, fibre, calcium, magnesium, zinc, selenium, antioxidants and are great sources of fatty acids too, which helps in overall kid’s growth.

Also check, Health benefits of pumpkin seeds for kids

Iron-rich food recipes for kids

Keep your kids healthy and energized with these iron-rich recipes that make great lunch or dinner foods. They are tasty and filled with foods rich in iron including lentils, greens, veggies, and more.

1. PALAK TOFU CURRY

You may add 1 tbsp of Iyurved’s Weight savoury spread (order here) while it is being cooked or to the cooked curry and serve with rice or paratha or fill inside a wrap or tortilla.

1 cup –  45 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

2. Beetroot CHEELA

You may spread 1 tbsp of Iyurved’s Weight savoury spread (order here) over the cheela or mix it with veggies and fill it up like a wrap.

1 cheela –  93 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

3. QUINOA-MILLET PEAS MEAL

1 cup –  210 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

4. Spinach pasta

You may add 1 tbsp of Iyurved’s Weight savoury spread (order here)to the pasta while it is being cooked or to the cooked pasta when serving your child.

1 cup –  160 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

5. MILLET AND VEGGIES APPAM

1 appam –  23 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

6. Beetroot idli

1 beetroot idli – 80 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

There is no reason to be concerned if your youngster consumes too much iron one day but not enough the next day. However, keep track of your child’s iron consumption on a weekly basis, and if he falls short, be sure to supplement his diet with the items listed above. Make it more exciting and also start making snack time enjoyable for your child, and he or she will be consuming the proper quantities of foods for iron in no time!

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