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Foods With Iron for 3-Year-Old

Foods are the best source of iron for toddlers and small children. Too much iron from synthetic sources can be poisonous, constipating, cause painful gastritis and be poorly absorbed. Awareness of iron-rich foods makes it easy to include them in a little one's diet.

  1. What Does Iron Do?

    • Iron helps the blood transport oxygen to all body tissues. It is vital for blood cell production. Anemia can be caused by a diet poor in iron-rich foods or by blood loss. The most common sign of anemia is pale skin, particularly in mucus membranes such as lower eyelids. Anemia can be diagnosed with a blood test. For a 3-year-old, the Recommended Daily Allowance (RDA) of iron is 7 mg per day. Children who lack iron may be irritable and tire easily.

    Vegetables that Contain Iron

    • Some foods, such as cereals and breads, are enriched with iron. Pinto, black, lima, and kidney beans, as well as lentils, are good choices. Green leafy vegetables, such as romaine lettuce, kale, chard and spinach, and vegetables from the dark green cabbage family---broccoli, brussel sprouts and bok choy---contain iron. Yellow vegetables, such as squash and pumpkin, and the skins of potatoes also have iron. Children will eat these foods if you introduce them consistently, perhaps with dipping sauces or dressings, or mixed with other foods. Try making a vegetable soup and puree some of the vegetables to make the broth more nutritious. Kids often will drink the broth even though they may leave vegetable chunks behind.

    Fruits that Contain Iron

    • Dried fruits such as raisins, prunes, apricots and dates are high in iron. Watermelon, cherries, grapes, tomatoes, berries and plums also are good sources. Vitamin C found in fruits helps little bodies absorb iron, so eating an iron-rich food with a vitamin C-rich food is a good idea. Keep it simple for young children. A bean taco with chopped tomato and slivers of romaine lettuce or a bowl of kidney beans mixed with pineapple chunks might entice them to eat healthy.

    Animal Products

    • Egg yolks, poultry, lean beef and baked fish can provide iron. Cow's milk is very low in iron and difficult to digest. A heavy reliance on cow's milk (more than three glasses a day) for toddler nutrition may turn them away from a healthier variety of foods.

    Considerations

    • Soft drinks, coffee and tea prevent iron absorption and should not be taken with meals. Cooking in an iron skillet will increase the iron content of foods you put on your table. Natural sources of iron such as fruits and vegetables improve digestion and elimination. Synthetic iron supplements are constipating.

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