Iron is essential during all stages of life, but toddlers have a particular need for this mineral because they grow so rapidly. In fact, iron deficiency among children is most common between the ages of 6 months and 3 years, reports the Centers for Disease Control. That's why all parents should be aware of how much iron their toddlers are getting, and which foods provide the most iron.
Iron Requirements
The body requires iron to make hemoglobin, which carries oxygen in the blood. Without sufficient iron, toddlers can develop iron deficiency anemia, which occurs when the red blood cells become smaller and fewer. The CDC recommends that children ages 1 through 3 take in 7 mg of iron per day. Most iron should come from food sources, but if you're worried your toddler isn't getting the required amount, talk to his doctor about whether he needs an iron supplement.
Heme Iron
The iron in foods comes in two forms, heme and non-heme. Heme iron, which comes from animal sources, is absorbed two to three times better than non-heme, according to the CDC, so it's the preferred type of dietary iron. Picky toddlers may find many heme iron foods unappealing, but even small amounts of these foods can go far in helping children meet their nutrient requirements, Top sources of heme iron include clams, oysters, liver, beef, sardines, duck, lamb, shrimp, pork, turkey and chicken.
Non-Heme Iron
Non-heme iron is found in plant-based foods like vegetables, fruit, grains and legumes and is not as readily absorbed as heme iron. However, you can increase the amount of iron absorbed by serving your toddler non-heme iron foods with another food rich in vitamin C. Top sources of non-heme iron include fortified cereals, soybeans, blackstrap molasses, chickpeas, beans, prune juice, leafy greens, tomato puree, pumpkin seeds, lentils and lima beans.
Absorption
To help your toddler get the most iron out of her foods, pair animal sources of iron with plant sources, since heme iron enhances the body's absorption of non-heme iron, according to the CDC. Calcium can decrease the amount of iron absorbed from foods, so try to serve milk and other dairy products separate from iron-rich foods, especially if your child drinks a large amount of milk or is already low in iron.
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