High Iron Diet

Everyone—especially infants and children—need Iron. Iron is a mineral that carries oxygen in the blood, and is particularly important for children because of their rapid growth. A child who is not getting enough iron can develop iron deficiency anemia. Children with iron deficiency anemia tire easily, look pale and have a poor appetite.

Typically, infants and children need 10 milligrams of iron each day. Adolescents require between 12-15 milligrams each day.

You can make sure your child is getting enough iron through a few simple steps:

• Keep your child on breast milk or iron-fortified formula until age 1.
• Give your child iron-fortified infant cereals up to age 18 months.
• Include a variety of foods in your child's diet, including a high protein food (meat, chicken, eggs, dried beans) at lunch and dinner.
• Provide high vitamin C foods—fruits and vegetables—in your child's diet daily. Foods and juices with high vitamin C help iron to be absorbed. Some foods that are high in vitamin C include:
  • Oranges
  • Strawberries
  • Grapefruit
  • Tomatoes
  • Cantaloupe
  • Green peppers
  • Broccoli
  • Greens (collard, mustard)
  • 100% fortified fruit juice
• Provide foods rich in Iron. The best sources include:
  • Organ meats
  • Beef
  • Chicken
  • Poultry
  • Eggs
  • Fish
  • Leafy green vegetables
  • Dried peas or beans
  • Whole wheat flour
  • Enriched breads
  • Iron-fortified cereals
  • Dried fruits
  • Peanut butter