Wellness - Nutrition | 3-18 yrs

10 Foods Rich In Iron


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 is iron.

Nutritiousndelicious.com says iron is needed to make haemoglobin, the oxygen-carrying component of red blood cells. Iron is also necessary to maintain healthy skin, hair and nails. Iron deficiency can affect a child's development 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 have high fibre and contain iron in considerable quantities.

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.

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 to pack. 

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 six per cent 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 an important component of haemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. It is the nutrient that gives the red colour to blood.

Do Almonds Have Iron In Them?

Almonds are beneficial to bring down cholesterol, lower your risk of obesity, decreasing oxidative stress and inflammation and improving glucose regulation, which are all factors that influence your risk for metabolic syndrome.

Benefits Of Spinach

Both raw and cooked spinach is 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, fibre, calcium, and vitamins A and E.

Health Benefits Of Cereals

Cereal consumption also means an intake of high amounts of protein; breakfast cereals are often eaten with milk, which makes for a protein-rich meal. For infants, iron-fortified cereals are said to be the premium solid foods.

Benefits Of Eating Lentils

A cup of lentils provides 87 percent of the iron that men need daily and 38 percent of the amount a woman needs. When it comes to affordable healthy eating, lentils are your new best friend. They're a nutritional powerhouse, offering plenty of ess...

Why Chickpeas Are Good For You?

These legumes provide your body with almost 5 mg 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.

Benefits Of Raisins

Raisins are a popular snack for children and are good for health too. 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, yoghurt, o...

Eating Nuts Is Good For Children

Raw organic nuts are a great source of healthy fat, iron, vitamins, antioxidants, and fibre. And, contrary to popular belief, eating healthy fat will actually help you lose weight.

Benefits Of Beans

Beans may get a bad rap for making people gassy, but that's no reason to cut them out of your diet. Beans of all varieties are a wonderful source of iron, offering up anywhere from 3 to 7 mg per cup.

Benefits Of Soybeans

One and a half cup of these legumes contain over 4 mg of iron, plus they're an excellent source of important minerals like copper and manganese. Soybeans have a wealth of health benefits, including the ability to improve the metabolism, helping pe...

Benefits Of Oysters

Go ahead and splurge on the seafood appetiser – 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).

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