Wellness - Nutrition | 3-18 yrs

10 Foods Rich In Iron

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The human body requires vitamins, minerals and other nutrients to develop and function properly. One such nutrient that is essential to a child’s growth and development is iron.

Nutritiousndelicious.com says iron is needed to make haemoglobin, the oxygen-carrying component of red blood cells. Iron deficiency can affect growth and may lead to learning and behavioural problems.

Let us look at some foods that are rich in iron:

• Cooked Spinach: Both raw and cooked spinach is an excellent source of iron.

• Fortified Cereal: If you are someone who likes having cereal to start your day, opt for fortified cereal that contains iron.

• Lentils: Cooked lentils contain iron in considerable quantities apart from fibre.

• Beans: Beans, of all varieties are a great and tasty source of iron and offer up to three to seven grams of iron per cup.

• Oysters: Seafood lovers rejoice! This famed delicacy comes with a generous dose of iron.

Apart from the foods mentioned above, one of the most important sources of iron is nuts. Nuts also contain unsaturated fatty acids and other nutrients. Plus, they are inexpensive, easy to store and easy to pack as well.

According to an article titled Do Almonds Have Iron in Them? Published in healthyeating.sfgate.com, a 1-ounce serving of almonds contain 1 milligram of iron, or 6 percent of the daily value for iron. Eating almonds on a regular basis will help increase the amount of iron your body absorbs.

Do you want to know about other sources of food that contain iron? Please flip through the pages of this ClipBook to do the same.

Understanding The Importance Of Iron In Your Child's Diet

Iron is found in the body’s red blood cells in the hemoglobin to be exact, and it’s what makes the blood red. It helps the red blood cells to carry oxygen molecules around the body.

Do Almonds Have Iron In Them?

Almonds may be beneficial for more than lowering cholesterol levels, including lowering your risk for obesity, decreasing oxidative stress and inflammation and improving glucose regulation, which are all factors that influence your risk for metabo...

Cooked Spinach

Both raw and cooked spinach are an excellent source of iron, though cooking spinach helps your body absorb nutrients more easily. Just one cup of cooked spinach delivers more than 6 mg of iron as well as protein, fiber, calcium, and vitamins A and E.

Fortified Cereal

Is a bowl of cereal your breakfast of choice? Opt for a fortified version to start your day off with a dose of iron. Check the nutritional label for the amount of iron per serving: Many varieties offer 90 to 100 percent of the daily recommended va...


Another legume worth an honorable mention in the iron department is lentils. Cooked lentils offer over 6 mg of the mineral per cup and are loaded with fibre that fills you up, lowers cholesterol, and helps keep blood sugar levels stable. Lentils a...


These legumes provide your body with almost 5mg of iron per cup, plus a hearty dose of protein, which makes them a smart option for vegetarians. Chickpeas are a tasty addition to salads and pasta dishes and can be an unexpected way to mix up salsa.


Like other dried fruits, raisins are nutrient-dense treats that contain large amounts of iron, it’s easy to add a handful of these subtly sweet treats to your cereal, yogurt, oatmeal, or salads as part of a balanced diet. To get the most of your ...


The nuts with the highest iron content would be cashewnuts. Every 30 grams serving of cashewnuts can provide around 2mg of iron. You can also munch on almonds, hazelnuts, peanuts and pine nuts.


Beans of all varieties are a wonderful source of iron, offering up anywhere from 3 to 7 mg per cup. Looking for ways to incorporate beans to your meals? Pair them with foods like kale, bell pepper, broccoli, and cauliflower, which are all high in ...


One half cup of these legumes contain over 4 mg of iron, plus they're an excellent source of important minerals like copper and manganese. While copper helps to keep your blood vessels and immune systems healthy, manganese, is an essential nutrien...


Go ahead and splurge on the seafood appetizer – it comes with a generous dose of iron! Bivalve molluscs like clams, mussels, oysters, and squid are loaded with the important nutrient (plus zinc and vitamin B12). One single medium oyster provides 3...

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