What foods are high in iron?
Pediatricians and dietitians recommend that a variety of foods rich in iron be among the first foods a baby eats, and ideally be offered daily as they get older. By offering different sources of iron, your baby will learn to enjoy many different tastes and textures. Also, iron is not the same in every food. It comes in two forms: heme and non-heme. Heme iron, which our bodies absorb and use easily, is found in meat, poultry, and fish. Non-heme is found in beans, vegetables, soy, and iron-fortified foods, and it isn’t absorbed quite as easily.
Here’s a list of some iron-rich foods:
- Beef
- Chicken and turkey
- Beans
- Spinach
- Broccoli
- Chickpeas
- Squash seeds
- Peas
- Green beans
- Fish
- Tofu
- Iron-fortified cereal
- Other iron-fortified foods (flip the package for Nutrition Facts label)
Plant-based sources: How to get maximum benefit
It’s fairly well known that vitamin C can improve the body’s absorption of iron from plant-based foods. And it’s true. The key is to make sure the source of vitamin C is eaten at the same time. (3)
When you give your little one beans, spinach, chickpeas, tofu and other sources of plant-based iron, consider offering these foods rich in vitamin C alongside them:
- Citrus fruit
- Strawberries
- Tomatoes
- Cantaloupe
- Red pepper
- Papaya
- Guava
Want to unlock the goodness of plant-based iron even more? Here’s a little-known fact: Heme-iron (the form found in beef, chicken, turkey, and fish) also helps the body absorb plant-based iron. (3)
So, to help your little one get maximum iron from food, mix it up! Here are a few examples of easy meals:
- Pasta sauce made with tomato sauce, spinach and beef
- Soft shredded chicken pieces dipped in lemon chickpea hummus.
- Baked white fish with white bean puree and soft-cooked red pepper slices
(Textures can be personalized depending on how you feed your baby.)
Conclusion
Because of its ability to carry oxygen, iron is as essential to growth as breathing is to life. It is important to get a wide range of the nutrients needed for optimal brain development, during the key windows of their first few years. Want an easy way to ensure your little one is regularly meeting their nutrient requirements? Try our Cerebelly pouches! Formulated with 16 key brain-supporting nutrients, organic whole non-GMO ingredients, and conveniently delivered to your door, it’s a yes-brainer for busy parents and growing minds!