Iron is an essential mineral required to produce hemoglobin. According to the American Academy of Pediatrics, toddlers aged between one and three years require seven milligrams of iron every day.
Here’s a list of iron-rich foods that you can add to your toddler’s diet in age-appropriate ways for adequate iron intake.
One cup of fortified cereals contains 4.5 to 18mg of iron. Check the label before buying a fortified cereal to know how much you offer your toddler per serving.
Lean meat and poultry
It is one of the richest iron sources, which is relatively easy to digest for toddlers. 3 ounces of lamb has 3 milligrams of iron, whereas 3 ounces of chicken breast has 1.1mg of iron.
Whole eggs are a good source of high-quality protein and micronutrients, such as iron, vitamin A, and vitamin D. One whole cooked egg contains 1.68mg of iron.
Green leafy vegetables
Spinach, kale, collards, beet greens, and broccoli are good sources of iron. Toddlers between two and three years are advised to consume at least one cup of raw or cooked veggies per day.
Raisins, dates, figs, and prunes are iron and fiber-rich dried fruits. Your toddler can eat a handful of these delicious, nutrient-rich foods as snacks instead of processed foods.
Pumpkin seeds are good sources of iron for a toddler. One ounce of pumpkin seeds offers 2.3mg of iron, which can significantly contribute to your toddler’s daily iron needs.
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