Foods High in Iron for Children

The Center for Disease Control and Prevention identifies iron deficiency as the most widespread nutritional deficiency in the U.S. It can delay normal physical and mental development in children and is generally caused either by an increased demand or a decreased intake or absorption of iron. The best way to prevent iron deficiency in your child is to provide iron rich foods as part of a healthy diet.

Cereal

• Many cold and cooked cereals are fortified with iron and can be served either at breakfast or as a midday snack. Check nutrition labels to find cereals high in iron and low in sugar.

Beans

• Soy, white, kidney, Lima, navy and refried beans provide 2.1 to 4.4 mg of iron per serving. Try serving in burritos or tacos with cheese, salsa and lettuce.

Beef

• Beef provides 2 to 3.1 mg of iron per 3 oz. serving, but be sure to get a low-fat variety. Make hamburgers and serve them with cheese on whole wheat buns.

Seeds

• Pumpkin and squash seeds provide 4.2 mg of iron per ounce. Roast them in the oven, sprinkle them lightly with salt and serve as an after-school snack.

Lentils

• Lentils provide 3.3 mg of iron per 3 oz serving and can be offered to children in soups or stews.