Iron-Rich Foods For Toddlers

Why toddlers need iron, and what foods (and food pairings) Diana suggests.

Iron-Rich Foods For Toddlers

Making sure Elio is getting enough iron in his diet is something I stay on top of. Along with Vitamin D and Omega-3’s. Especially because iron deficiency isn’t rare in babies and toddlers. Breast milk does contain some iron, although not a ton. What it does have is highly bioavailable and usually enough to meet a younger baby’s needs. Around 6 months, though, babies start to outgrow the iron stores they were born with, and breast milk alone isn’t usually enough to keep up. This is one of the reasons it’s now recommended to introduce solids around 6 months rather than waiting until closer to one year. Once we introduced solids, I tried to be more intentional about making sure he was offered high-iron foods regularly. Which wasn’t always easy for me, as I don’t really cook meat or fish.

Babies’ brains are developing so quickly during this stage, and iron plays an important role in everything from energy to sleep to cognitive development. At the same time, iron deficiency can be surprisingly common and sometimes hard to spot. Because of this, it’s standard to test iron levels sometime between 9 months and 1 year. Signs can include fatigue, paler skin, irritability, low appetite, slower growth, and poor sleep. But a lot of kids don’t show obvious symptoms, which is why testing can be so helpful.

There are two types of iron: heme (from animal foods, which is more easily absorbed) and non-heme (from plant foods). If you’re offering more plant-based meals, pairing iron-rich foods with vitamin C can make a big difference in how much your child actually absorbs.

Some iron-rich foods:

Animal sources:

• Shredded chicken or turkey

• Ground beef or lamb

• Salmon or sardines

• Egg yolks

Vegetarian sources:

• Lentils and beans (well-cooked and mashed)

• Tofu and tempeh

• Iron-fortified oatmeal or cereals

• Spinach or kale (chopped or blended)

• Pumpkin seeds or chia seeds (ground)

Easy ways to pair for better absorption:

• Lentils with tomato sauce

• Oatmeal with mashed berries

• Tofu with sautéed bell peppers

• Smoothies with spinach and strawberries

Iron isn’t something I stress over at every single meal, but it is something I try to keep in mind when making his meals.

Was iron something you thought about with your little one? Share in the comments!

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