Iron is the most important nutrient needed to our body which is used to make hemoglobin, which is the component of the red blood cells that carries oxygen. Red blood cells circulate throughout the body to deliver oxygen from the lungs to the various parts of the body. Growing children need iron in their diet and if the child’s diet lacks iron, he or she may develop iron deficiency, which will make it difficult for his or her body to make enough red blood cells. As a result, tissues and organs won’t be able to get the amount of oxygen they need. There are many foods, fruits and vegetables that you can incorporate in your diet to fulfill daily iron requirement. Lets see top 5 iron rich foods, fruits and vegetables here on this page.

iron rich foods

Top 5 Iron Rich Foods, Fruits and Vegetable

Brussels Sprouts
You may have resisted Brussels sprouts as a child, but once you realize how healthy they are, you will be more than inclined to include these veggies in your children’s diet. A cup of Brussels sprouts contain 1.8 milligrams of iron, fulfilling 10% of your daily requirement.Aside from being an excellent source of iron, they are rich in antioxidants, vitamins, folate, and fiber. I know this may sound impossible however it’s amazing what games you can play with shapes and dipping sauce with these brilliant vegetables. We often put them on toothpicks and dip them in white sauce or gravy.

Both raw and cooked spinach are excellent sources of iron, but cooking them will make it much easier for the body to absorb their nutrients. One cup of cooked spinach contains more than 6 mg of iron. It is also rich in protein, fiber, calcium, and vitamins A and E. Many children don’t like the taste of spinach but the good news is spinach is an easy ingredient to sneak into most of your recipes.

Cooked lentils provide up to 6 mg of iron per cup. In addition to that, they are also loaded with fiber that can fill your children’s tummies. Lentils are good for adults, too, as they help lower your cholesterol and keep your blood sugar levels stable.

Another iron powerhouse, apricots, whether raw, canned, cooked, or dried, is a great source of this key nutrient. But if you want your children to a have good dose of iron in their diet, feeding them dried apricots will do the trick. A cup of apricots provide 4 mg of iron and when they are dried, they lose their high water and sugar content without losing their key nutrients.

Best eaten fresh, strawberries provide an excellent way for your children to improve their daily iron intake. One pint of strawberries contains 1.5 mg of iron and its high vitamin C content helps their bodies absorb more of the iron they need.

Apart from this the Other Sources of Iron are:

More Iron rich foods fruits and vegetables are Red Meat, Dried Fruits including Prunes, Figs, Raisins, Turkey and Chicken, Grains and Cereals, Kale vegetable, Kidney and Lima Beans, Egg Yolks, Sea foods such as fish, oysters and shrimp, Liver and Artichokes.