Iron is critical to children’s health and development. An exclusive breastfed baby gets enough iron from breast milk that is needed for his body. After 6 months, however, foods in the form of liquids, purees and semi-solids have to be imported because breast milk alone cannot provide enough nutrients, especially iron.
- If you don’t get enough, it can lead to iron deficiency anemia and make your baby more susceptible to disease and infection.
- A low iron content can lead to fatigue and irritability.
- Iron deficiency or low hemoglobin levels can cause growth and behavior problems in babies and children.
Iron is responsible for the production of red blood cells and thus helps with the transport of oxygen through the body. Iron provides hemoglobin, the protein found in red blood cells.
Iron requirement in the body
Age 0-6 months: 0.27 milligrams (mg) / day
7-12 months need 11 mg / day
Age 1 to 3 years: 7 mg / day
Age 4 to 8 years: 10 mg / day and so on … ..
If you are a vegetarian, serve iron-rich foods with vitamin C such as orange juice, oranges, strawberries, red and green peppers, papaya, broccoli, grapefruit, cantaloupe, tomatoes, broccoli, mangoes, and sweet potatoes.
That’s why I always put tomatoes in spinach vegetables and added some lemon to it.
Iron from animal sources can be easily absorbed, e.g. B. meat, seafood and poultry.
Here are some iron-rich foods that we can include in your children’s daily diet. In fact, we don’t just have to include these foods in our families’ daily diet
1. Spinach / Palak
Yes, spinach is really a great source of iron. During my pregnancy I started to hate spinach vegetables. So my mother-in-law added spinach in Daal and prepared his paratha and puri. Now I add spinach in all sorts of things so my daughter can iron properly.
# Put the spinach in tomato soup.
# Add it in vegetables or even regular khichidi.
# Prepare his paratha, Puri.
# Prepare his vegetables such as palak paneer, tomato palak, corn palak, etc. etc. 1/4 cup of spinach contains 1.61 mg of iron.
2. Methi / Fenugreek leaves
Fenugreek leaves are enriched with minerals such as potassium, calcium and iron. You can add fenugreek leaves in paratha, vegetables or khichidi. Its seeds are also very useful, add it in your Chaas / Buttermilk family diet (must read this Chaas recipe)
3. Peppermint / pudina
This herb is an excellent source of iron. It contains 5.08 mg / 100 g iron. You can prepare pudina chutney or add pudina leaves while preparing coriander chutney. I put dried pudina powder in chaas / buttermilk.
4. Coriander leaves
Prepare his chutney, can be used in vegetables. I applied coriander chutney in roti and gave this role to my daughter.
Read this as a guide: Party Paratha
5. Jaggery / Gur
Yes, a very healthy and tasty source of iron. I gave Gur to Prashad every day and gave it to my daughter. In the form of Prashad, she takes it easy. 😉
Must read: Eggless chocolate wheat cake
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6. Roasted Bengal Gram / Chana
A very healthy snack for the whole family. My father-in-law is a big fan of toasted grams. A glass full of grams is always available at my home. Remember what your children are learning and I am very happy that my daughter loves it too.
In addition to small doses of manganese, copper and zinc, it contains a good amount of iron, sodium and selenium.
7. Green peas
You can add peas in Khichidi, Pulav or prepare the vegetables. 1/2 cup contains 0.61 iron.
8. Spring onion
Add in bhajies. Prepare potato and onion vegetables. It tastes really good. Add it in soup or fried rice.
9. Radish leaves
The green parts of a radish contain more nutrients than the entire radish itself. They contribute to a nutritious diet and some important minerals such as iron, calcium, folic acid, vitamin C and phosphorus.
We have prepared daal muliand in his vegetables we can also add his leaves.
Cabbage is rich in iron and sulfur. Can prepare his vegetables. The paratha also tastes good.
11. Cow peas
Cow peas / leaves can be cooked in the form of curries / pan dishes, which are an excellent source of iron.
Fish is an excellent source of iron. It can be steamed, fried or topped with curry as required.
I have never tried egg but I give it to my daughter for its nutritional benefits. Egg is a simple source of iron and my daughter loves the taste. 1 large egg (17 g) contains 0.46 iron.
Soybean is a great source of iron. We made his roti by adding his flour with wheat flour and grams of flour. Mix the soybean with black beans, green grams and peanut. Soak all three overnight. Drain the water and leave it all in a sprout box for a day. Add chat masala and lemon juice and you can chop onions and tomatoes to improve the taste. A healthy iron-rich breakfast is ready for both the children and the whole family.
Finger millet is very high in calcium, rich in iron and fiber and has a better energy content. We can use it in the form of roti, idli, dosa. Homemade Cerelac is made with Ragi. It contains 3.9 mg of iron.
16. Brown rice
It is naturally high in fiber, helps rid the body of toxins, and its high iron content also helps fight anemia and fatigue. Cook a serving of brown rice with your favorite beans or vegetables for an iron-rich meal.
17. Dried fruits
A handful (raisins, figs, almonds, walnuts, etc.) can provide enough iron for babies and pregnant women. We can also prepare dried fruit powder and add this powder in milk, porridge or in serums / halwa.
Read: Homemade Kesar Badam (Almond) Powder For Children
18. Whole wheat bread
Its 1/2 disc contains 0.43 mg of iron. Infants and children generally love the taste, so it’s an easy and healthy option.
Beetroot is of exceptional nutritional value; especially the greens, which are rich in calcium, iron and vitamins A and C. They can be added in khichadi, soup or with any juice. The green leaves should not be overlooked; They can be cooked and enjoyed like spinach.
Read: Mix vegetable soup
Lentils are an excellent source of iron. All lenses like Masoor Dal, Mung Dal, Chana Dal are all rich in iron. Give your baby lenses every day.
Read: Lentil Soup (Dal Pani) for our 6 month old baby
21. Peanuts / peanuts
It contains 4.6 mg / 100 g iron. It is a simple source of iron and can be given to children in evening snacks.
22. Poha / Rice flakes
Poha are lactose-free, heart-healthy and fat-free. They are a good source of eleven essential minerals and vitamins, including iron.
By including potatoes in our little one’s diet, they can achieve the recommended daily intake of the essential mineral iron. Can give boiled and mashed potatoes. Can prepare his vegetables, use it as a paratha filling or as a finger food (naturally cooked) 😂.
24. Pumpkin seeds
A handful of pumpkin seeds or an ounce contains about a milligram of iron. We can also prepare his sweet and sour vegetables. It is really a very healthy vegetable, not just for children, but for everyone.
It contains 8 mg of iron. We can prepare his roti and laddos. In Rajasthan we prepare his rabri by mixing it with chaas / buttermilk.
26. Prune the juice
It contains 3.2 mg of iron per cup.
Oats contain 4.7 mg iron per 100 g. It is an ideal source to give your baby iron in the form of porridge, oat laddoo, cake, etc.
28. Dried apricot
Only a handful of dried apricots can provide 35% of the daily iron intake. Chop them to serve with other fruits or over a salad.
There are many other iron-rich foods too, but I only mentioned those that are readily available and easy for children to consume. Hope this article helps you increase the iron content in your family’s daily diet.
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