Iron is one of the most common nutrient deficiencies leading to anemia in children. Blood loss, inability to absorb iron or dietary deficiency – all these add up cumulatively to creating an adverse impact on a child’s mental and physical growth and development. Having adapted our lifestyles with packaged and processed food habits, it is almost fair to say that we are far from leading a healthy life, and the consequences of the same has started to affect our children as well. Almost 8 children out of 10 tend to be anemic today, and suffer from iron deficiency anemia due to a lack of adequate iron stores within their bodies. Dietary deficiencies due to consuming lesser amounts of iron-rich foods from natural sources is one of the major reasons causing a health and growth imbalance among young children. Some severe impacts of iron deficiency anemia include tiredness, shortness of breath, lack of energy and a pale appearance. If not corrected at a nascent stage, these can also be a cause of long-term disabilities such as lack of concentration levels, reduced immunity, and insomnia.
So, here we have summarized the top 5 iron-rich foods to include in your child’s daily diet.
- Eggs – Did you know that egg yolks are a great source of iron? In fact, it is a wholesome food not only rich in iron but also an excellent source of protein and vitamins. Consider replacing your child’s iron-fortified cereal meal for breakfast with scrambled or boiled eggs once in a while, and ensure your child’s healthy growth and development.
- Quinoa –Quinoa is an ideal alternative to rice. 8 mg of iron per half cup is good enough for children <5 years of age, and it can be best served with soups and salads or any recipe that calls for rice.
- Dry fruits – Raisins, prunes, dates and apricots contain higher levels of iron. You can add these to your child’s morning cereal or afternoon snack, or even use them while baking muffins.
- Dark, leafy vegetables – Spinach, kale and collards are great sources of heme-iron. To boost your child’s absorption levels, serve them with fruits and vegetables that are rich in Vitamin C.
- Beans – If you want to protect your kid against iron deficiency anemia, you must offer a minimum serving of 2-3 mg per half cup of pinto beans, chick peas and lentils to your child regularly. To boost absorption, you may add these to a meat recipe, and provide a healthy blend of heme and non-heme iron in your child’s meal.
Remember, what is most important is to make sure that your child eats a balanced diet. However, in most cases, since children tend to become picky eaters, it is best to opt for iron supplementation alongside feeding them with iron-rich foods. Iron supplements for kids are the next best alternative to ensuring your child’s healthy growth and development. The best iron supplements for kids play a huge role in anemia treatment, and since these are available in various tasty flavours, children are more prone to consuming them without any troubles.
Reference Source:
https://www.pushdoctor.co.uk/blog/iron-deficiency-in-children