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9 Best Iron Rich Foods For Kids

Team AckoJun 18, 2024

Is your child iron deficient? If yes, then this is a must read for you. Iron-rich food for your kid is important for his growth in the years to come.



Iron is one of the most important nutrients required for your child’s proper growth. It helps to create hemoglobin and myoglobin, which transports oxygen from the lungs to the rest of the body. And its deficiency in your child’s body can hamper his growth and development adversely. The deficiency of iron leads to anemia that affects energy levels and the immune system of your child.

Your child is born with enough iron and his requirement of iron gets fulfilled with breastmilk. When your child’s breastmilk intake decreases and solid food starts, he might not get the required iron that he should have. This can put him at a risk of iron deficiency.

Iron-rich foods for kids: Benefits of iron 

• Iron binds the oxygen in the hemoglobin, transports oxygen from the lungs to the other parts of body.

• Iron is essential for physical and mental growth of your child.

• Iron is must for a better immune system and the overall cognitive development of your child. 

• To recover your child from any illness, iron is essential. 

• Iron also helps your child to gain energy after a rigorous physical activity or exercise.

Iron rich foods for kids: What leads to deficiency of iron?

Your child’s body can become iron deficient due to various reasons

• Insufficient iron in the diet

• Poor absorption of iron

• Blood loss which is common because of anemia

• Exclusive formula feeding beyond 6 months of age and not introducing solid foods

• Premature or low birth weight

• Cow’s milk intake before 1 year of age

Read now: Tips to boost iron in your toddlers body 

9 best iron rich foods for kids

Here is a list of iron rich foods that you could give your kid to increase the iron intake:

Apple and beetroot juice

Apple is rich in iron and beetroot has a rich amount of calcium, magnesium, potassium, vitamin A, vitamin B complex, vitamin C. In order to boost your child’s stamina instantly, apple and beetroot juice is perfect. 

Take 3 apples and 1 beet. Blend all the ingredients together in a juicer. Add lemon for taste. Stir and serve immediately. 


Loaded with fibre, carbohydrates, fats, proteins and sugar, this fruit is an excellent source of calcium and iron. Ask your child to eat pomegranate or give its juice on an empty stomach to your child. It will increase his hemoglobin count and supports a healthy blood flow.


The juicy red tomato helps in absorbing iron in your child’s body. Tomatoes also contain high amounts of calcium and vitamin K. The amount of calcium and vitamin K contained in tomatoes makes it one of the best vegetables in strengthening bones. 

Dark green leafy vegetables

Leafy vegetables like spinach, broccoli, turnips, are a great source of iron, it needs to be included in your child’s diet. You can make spinach soup along with other veggies to boost the absorption of iron by your child. Add spinach in pasta, chapatis or prepare it with paneer, your child will love it undoubtedly.


Lentils, black beans, chickpeas, kidney beans, all varieties of beans have iron in them. It is important to include beans in your kid’s diet if he does not eat meat. You can make a beans or chickpea salad with tomatoes, corns and bell peppers, and lemon as a snack for your kid.


Include tofu in salads, sandwiches, and desserts to get iron into your kid’s diet. Your kid will love the texture of firm tofu and there couldn’t be an easier finger food to prepare. Cut tofu into cubes and serve.

Dried fruits

Many dried fruits like prunes, dates, raisins are iron fortified. Give your child 6-7 raisins or 2 prunes every morning. A handful of raisins, a few dried figs, or apricots along with a snack or lunch can boost your child’s iron absorption. Prunes are only a source of non-heme iron, which cannot be absorbed quickly as well as heme-iron.

Poultry and eggs

Egg yolks are a great source of iron. One egg daily in your kid’s diet will ensure that he is getting the recommended amount of iron. If you love having non-vegetarian food, then dark meats are a good source of iron for kids.

Red meat

Red meat is one of the richest sources of iron to be included in your child’s diet. Your child’s body is also able to absorb more iron when he consumes red meat.

Iron rich foods for kids: Tips to include iron in your child’s diet

• Give vitamin C rich foods to your kid, as it helps to bind the iron to the blood. The deficiency of vitamin C can result in poor absorption of iron in the blood.

• Cook your daily food in iron pots. Cooking food in iron skillets increase the iron content of foods.

• Find recipes that help ingredients retain their iron content.

• Choose healthy cereals from the market.

Disclaimer: This content is for informational purposes only, based on industry experience and secondary sources. It is not a substitute for professional advice. Please consult a qualified expert for health or insurance-related decisions. Content is subject to change, refer to current policy wordings for specific ACKO details.



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