5 Iron-Rich Foods That You Must Include In Your Toddlers Meals

Mums and Dads, we know you’re constantly looking for nutritious and delicious foods to fuel your little ones’ energy levels and enhance their overall health. One essential nutrient for toddlers is iron, which supports proper growth and development. That’s why we’ve put together this informative guide on five fantastic iron-rich foods for toddlers. 

Get ready to power up your child’s diet with these tasty, iron-packed meal options!

Why Is It Important To Add Iron To Your Toddler’s Diet?

Iron is an essential nutrient for toddlers as it helps in the formation of red blood cells and carries oxygen to different parts of their bodies. However, it can be challenging to ensure that your toddler gets enough iron in their diet. But don’t fret, are plenty of iron-rich foods that are suitable for toddlers, and can be safely added to their diet. 

5 Iron-Rich Foods For Toddlers

The top 5 iron-rich foods for toddlers are:

Broccoli and Spinach 

Spinach is a versatile leafy green that is rich in iron. One cup of cooked spinach contains 6.4 mg of iron, which is almost twice the recommended daily intake for toddlers. The best thing about spinach is that it can be used in many recipes, from smoothies to pasta dishes, and curries.

A fun and easy recipe to try is a broccoli, spinach, and cheese omelette. Start by whisking two eggs in a bowl and add a handful of chopped broccoli and spinach leaves. Pour the mixture into a heated frying pan and sprinkle some grated cheese on top. Fold the omelette in half and cook until the cheese is melted and the eggs are set.

Lentils 

Lentils are an excellent source of iron and protein, making them a perfect addition to a vegetarian toddler’s diet. One cup of cooked lentils contains 6.6 mg of iron, which is more than half the recommended daily intake for toddlers. Lentils can be used in soups, stews, salads, and burgers.

A fun recipe to try is lentil soup. Start by sautéing diced onions and carrots in a pot. Add some vegetable broth, lentils, and diced tomatoes. Season with salt, pepper, and herbs of your choice. Let the soup simmer for 20-25 minutes until the lentils are tender.

Tofu 

One of the most versatile soy products that is rich in iron and protein is Tofu. One cup of raw tofu contains 6.6 mg of iron, which is more than half the recommended daily intake for toddlers. Tofu can be used in many recipes, from stir-fries to vegetable curries.

You can give your toddler a tofu stir-fry. Start by cutting some tofu into small cubes and stir-frying them in a pan with some vegetables of your choice, such as bell peppers, carrots, and broccoli. Add some soy sauce, garlic, and ginger for flavour. Serve with rice or noodles.

Chickpeas 

Also known as garbanzo beans, chickpeas are an excellent source of iron and protein. One cup of cooked chickpeas contains 4.7 mg of iron, which is almost half the recommended daily intake for toddlers. Chickpeas can be used in salads, stews, and even as a snack.

Try giving your toddler roasted chickpeas. Start by rinsing and draining a can of chickpeas. Pat them dry with a paper towel and toss them with some olive oil, salt, and spices of your choice, such as paprika or cumin. Roast in the oven for 25-30 minutes until crispy.

Oatmeal 

Oatmeal is a healthy breakfast option that is rich in iron and fibre. One cup of cooked oatmeal contains 1.7 mg of iron, which is about 10% of the recommended daily intake for toddlers. Oatmeal can be topped with fruits, nuts, and spices for a delicious and nutritious breakfast.

A fun recipe to try is apple cinnamon oatmeal. Start by cooking some oatmeal according to the package instructions. Add some diced apples, cinnamon, and a drizzle of honey for sweetness. Stir well and serve warm.

Pro Tip:

It’s important to note that some iron-rich foods, such as spinach and lentils, contain non-heme iron (found in plant foods like nuts, seeds, whole grains, legumes, and leafy greens) which is not absorbed as efficiently by the body as the heme iron found in animal products. Therefore, it’s important to pair these foods with vitamin C-rich foods, such as citrus fruits or bell peppers, to enhance iron absorption.

By including these iron-rich foods in your toddler’s meals and snacks, you can help ensure that they are getting enough iron for healthy growth and development.

You may want to keep these natural products handy for messy little eaters

BabyChakra

Bamboo Water Wipes

₹ 249

Add To Bag

BabyChakra

Natural Foaming Handwash

₹ 205

Add To Bag

Also Read:

Here’s Why It’s Good To Let Toddlers Make A Mess At Mealtime

The Importance Of Toilet Training For Toddlers

Cover image source: freepik