Read my latest newsletter →

Iron Deficiency In Kids – 4 Delicious Ways to Get More Iron Into Your Child’s Diet

Nutrition

Iron Deficiency In Kids – 4 Delicious Ways to Get More Iron Into Your Child’s Diet

Back to school is in full swing and the everyday hectic routine is starting to set in. I bet you’re starting to see your kids as more sluggish and fatigued from school, homework and extra-curricular activities. You might want to see if your child is low in iron. Iron deficiency in kids leads to fatigue, headaches, lack of interest in play and decreased appetites. Making sure your kids are getting enough iron could be the boost they need to prevent those sluggish, low-energy days.

WHY IS IRON SO IMPORTANT FOR YOUR KIDS?

Iron is an essential nutrient, meaning, we must get it from our food. Iron makes red blood cells that deliver oxygen to the cells of the body. When there isn’t enough iron, organs and tissues won’t get the oxygen needed to thrive. Iron plays an important role in fighting infection, brain development and growth.

HEME IRON VS. NON-HEME IRON

What is the difference between heme iron and non-heme iron? The difference is simple.

Heme iron is derived from hemoglobin, therefore coming from animal sources. Non-heme iron comes from vegetarian sources. Although heme iron has the higher absorption of the two, sources of non-heme iron are more nutrient dense. A combination of the two is optimal.

4 DELICIOUS FOODS TO PREVENT IRON DEFICIENCY

There are tons of wonderful whole foods high in iron. Here are 4 of my favorite heme and non-heme sources. You can also find cereals and supplements fortified with iron, making it easy to get enough in your child’s diet.

SPINACH

With almost 40% of your daily needs in 1 cup of spinach, this is on the top of my list for non-heme iron sources.

Smoothies make it really easy to get spinach into your child’s diet. Add 1 cup to your morning smoothie for a delicious boost of iron. For smoothie recipes click here.

LENTILS

Lentils are fantastic with about 30% of your daily needs in 1 cup. Add lentils to soups or salads for an increase in energy.

EDEMAME BEANS

Also very high in iron with almost 40% of your daily needs in 1 cup. Edemame beans are a great snack to pack in school lunches, they are easy and great for on-the-go. Make sure to look out for Non-GMO varieties.

GRASS-FED BEEF

Grass-fed beef is very high in heme iron. 3-4oz of beef 1-2 times per week will increase iron stores. Having 1/3 less saturated fat than conventionally raised beef, this makes for a healthier choice.

QUICK TIP: To increase iron absorption, take vitamin C along with iron-rich foods. Dark leafy greens have tons of Vitamin C and Iron making them more bang for your buck!

Melissa Tarantino, RHN

Written By: Melissa Tarantino, RHN

Melissa is an expert in the Nutrition and Beauty industries with over 10 years experience helping women and men look and feel their best.
With her love of food and wellness she took her passion to the next level and became a Holistic Nutritionist. As a busy mom of 2 she finds joy in helping other busy moms find balance and make healthy lifestyle choices for themselves and their families.

You might also enjoy

How To Boost your Immune System in 6 Easy Steps

How To Boost your Immune System in 6 Easy Steps

How to boost your immune system and your kids’ immune system NATURALLY. BONUS: This has a spillover effect on every area of health, including your mood! And this can make a difference for everyone in your family.

How Sugar Affects Children’s Brains

Sugar is taking a devastating toll on our children’s health. Sugar hijacks the brain. When sugar hits the brain theirs a reward center, it acts in the same way a drug does: it releases a surge of dopamine that makes us feel good initially, but that lift doesn’t last. Over time, we need more and more sugar to get that same boost. This starts the cycle of cravings, and in vulnerable children, addictions are often formed.

What to Eat for Constipation

What to Eat for Constipation

You may have heard conflicting stories about what to eat, making you remain undecided. Well, this article is here to give you guidelines on how you can remedy the situation. We will focus on the foods to eat for constipation.

Dr. Dina Kulik - Subscribe to my Blog
Dr Dina Kulik - Kids Health blog

The general information provided on the Website is for informational purposes and is not medical advice.

Do NOT use this Website for medical emergencies.

If you have a medical emergency, call a physician or qualified healthcare provider, or CALL 911 immediately. Under no circumstances should you attempt self-treatment based on anything you have seen or read on this Website. Always seek the advice of your physician or other licensed and qualified health provider in your jurisdiction concerning any questions you may have regarding any information obtained from this Website and any medical condition you believe may be relevant to you or to someone else. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website.

Success! Check Your Inbox

Success! Check Your Inbox

Success! Check Your Inbox

COVID Toolbox

Success! Check Your Inbox

Dr Dina Kulik - Kids Health blog

.

Success! Thanks for Subscribing!

Dr Dina Kulik - Kids Health blog

.

Success! Thanks for Subscribing!

Dr Dina Kulik - Kids Health - Constipation Management

Success! Check Your Inbox