The National Institutes of Health estimates that 80 percent of the world's population may be suffering from iron deficiency, and 30 percent may have iron deficiency anemia. Toddlers are at particular risk of iron deficiency for two reasons: Sudden growth spurts can deplete stored iron; and most toddlers consume cow's milk rich in calcium, which can interfere with the body's absorption of iron. Iron deficiency anemia in young children can lead to delayed physical and mental development and put children at higher risk for lead poisoning. The recommended dietary allowance of iron is 11 mg per day for infants under 1 year old, 7 mg per day for toddlers from 1 to 3 years old and 10 mg per day for children 4 to 8 years old. A variety of iron-rich foods are appropriate for toddlers.
Meat, Poultry, Fish and Seafood
Dietary iron exists in two forms: heme and nonheme. Heme iron is produced by hemoglobin and exists only in animal products that once had hemoglobin present. Heme iron is more readily absorbed than nonheme iron, which can be found in plant foods. Toddler-friendly sources of heme iron include beef, dark-meat chicken and turkey, eggs, pork, tuna, halibut and shrimp.
Legumes, Vegetables and Fruit
While nonheme iron is less bioavailable than heme iron, plant foods still represent a plentiful and useful source of iron. Lentils, beans, tofu, spinach, black-eyed peas, nuts, seeds, dried apricots and raisins all contain significant amounts of iron.
Fortified Foods
Because iron is such a vital ingredient in health, some foods are fortified with nonheme iron to supplement dietary intake. Fortified cereals often contain from 25 to 100 percent of the recommended adult dietary allowance of iron, fortified oatmeal has up to 60 percent and enriched white bread can contain up to 6 percent. The MayoClinic.com also recommends consuming iron-rich foods with foods that contain a significant amount of vitamin C, which helps the body absorb iron.
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