Iron deficiency is one of the most prevalent nutrient deficiencies in the world, and one of the only deficiencies that commonly occurs in the United States, according to the World Health Organization. One way to prevent kids from becoming anemic due to iron deficiency is to provide them with iron rich foods. Pairing these foods along with a food rich in vitamin C increases the body's absorption of iron.
Hamburgers
Red meat, such as beef, pork, veal and lamb, is a rich source of iron. Organ meat is particularly high in iron, but not as acceptable to many kids. Make it kid friendly and even more iron-fortified by serving a low-fat hamburger on a whole grain bun with a side of broccoli, since the iron from these nonheme sources will be better absorbed along with the iron from the hamburger.
Fortified Cereal
Kids love snacking on cereal as well as having it for breakfast, and most ready-to-eat cereals are now fortified with varying amounts of iron, including those made with oats, wheat and rice. Just check the labels to see which have the highest levels of iron since some cereals contain more than others. Add a glass of orange juice or a piece of fruit high in vitamin C to increase the amount that is actually absorbed.
Baked Beans
Beans are high in iron, copper and magnesium, and baked beans are one of the more kid-friendly options. Try to work other types of beans into your menus as well. Serve these with meat such as hamburger of chicken to add to the iron content---dark meat is best when choosing chicken--- as well as increase the overall absorption of the iron in the meal.
Tuna
Tuna is one of several varieties of fish with relatively high iron content, as well as being a choice that kids are likely to eat. Salmon is another good option. A tuna fish sandwich on whole grain bread with some green leafy lettuce provides up to 20% of the USDA's daily recommended allowance.
Dried Fruit
Dried fruit, including raisins, cranberries and apricots, is iron-rich as well as being a food that many children enjoy eating. Prepare a snack mix of iron-fortified cereal, dried fruit and nuts, and serve it with a 100 percent fruit juice that is high in vitamin C.
Eggs
Eggs are a nutritious source of iron. Many kids like them hard boiled, deviled or in egg salad. An egg salad sandwich on whole grain bread with leafy spinach along with a glass of orange juice or a piece of fruit can provide almost half of the daily recommended allowance of iron for children.
Green Leafy Vegetables
When it comes to vegetables, the green leafy variety, such as spinach, kale and collard greens, tend to have the highest amounts of iron. Try adding a bit of these vegetables into other dishes in order to increase the iron content even if your child doesn't love green leafy vegetables on their own.
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