Why is Iron so Important?
Iron is essential for producing red blood cells that carry oxygen from the lungs to all parts of the body. It’s also important for optimal brain development. Iron is also one of the primary reasons that we start solid foods when we do. Babies are born with iron stores built up during their time in the womb. And this is why moms need to maintain a healthy iron status during pregnancy. But by 6 months of age, it becomes depleted. At the same time, their iron needs increase drastically to support their rapid growth and development. Inadequate iron intake in infanthood and childhood can lead to cognitive, including decreased attention and memory, as well as behavioral impairment, such as delayed attention, social withdrawal, and learning difficulties.
How much iron does a baby and toddler need?
According to the American Academy of Pediatrics, babies 6-12 month olds need 11 mg of iron per day. Toddlers between the ages of 1 and 3 need 7mg of iron per day. While there’s so much focus on iron for babies, toddlers deserve the same degree of attention. Research shows that this age group have the lowest daily iron intake of any age group across the lifespan. Now please don’t start calculating and keeping track of how much your baby is getting daily. Nor stressing about what inhibits iron and what doesn’t.
3 ounces steak: 2.5 mg of iron 1/4 cup cannellini beans: 2 mg 1/2 of egg: .5 mg 3 tablespoons fortified infant oat cereal: 5 mg 3 ounces chicken liver: 9.9 mg 3 ounces salmon: .8 mg 1/4 cup cooked spinach: 2 mg 2 ounces chickpea pasta: 3 mg 1/4 cup raw tofu: 1.6 mg 1 teaspoon hemp seeds: .32mg 1/4 cup cooked lentils: 2 mg 2 tbs peanut butter: .6 mg
This will just drive you crazy and lead to lots of anxieties and worries, especially if you are doing baby led weaning and following your baby’s lead. And don’t worry! Your baby won’t need 11 mg of iron right away. It is not like once your baby hits 6 months, their iron reserve is completely depleted. It’s a gradual process. What I encourage you to do, once again, is focus on including an iron-rich food at every meal! All those little bites will add up. And as they have more practice with eating, they will be able to meet their iron needs.
Top Iron-Rich Foods for Babies
Click on any of the links to learn exactly how to cook and serve the specific food to your baby!
Beef (pureed, ground, shredded, or big strip) Chicken (pureed, ground, shredded, or big strip) Lentils Beans (white beans, chickpeas, kidney beans are highest in iron) Tofu Baby Oatmeal Quinoa Baby Cereal Eggs salmon sardines Pumpkin seeds (finely ground or add to dips like this pumpkin seed hummus) Peas (mash or puree and spread onto toast) Sweet Potato (pureed, mashed, cut into big strips and rolled in hemp seeds)
Top Iron-Rich Foods for Toddlers and Kids
Given that toddlerhood is often associated with picky eating habits and selective eating, here are some fun and enjoyable ways to introduce iron-rich foods:
Chicken nuggets Pumpkin seed hummus with crackers and vegetables (cucumber, bell peppers, tomatoes, etc.) Ants on a log with peanut/nut/seed butter, hemp seeds, and raisins Smoothies – like these green smoothies or fiber shake. Colorful skewers – thread small pieces of beef, chicken, or tofu, along with colorful veggies onto skewers Iron-fortified cereals with milk, hemp seeds or chia seeds, and vitamin-C rich fruits Sandwiches on whole grain bread with meats or spreads Pasta with iron-rich sauces, like this baby pasta, broccoli pesto, carrot pasta sauce, and sweet potato sauce Bliss balls – also try these apricot balls and peanut butter bliss balls Pizza Quesadilla Chia puddings
Top Tips to help increase iron level
Best Vitamin C Rich foods
Oranges Grapefruit Kiwi Strawberries Cantaloupe Mango Pineapple Plums Tomatoes Bell peppers Broccoli Brussels sprouts Kale Peas Squash
Iron-Rich Food Ideas for Vegetarian Babies and Toddlers
Again, ALWAYS pair non-heme iron sources with Vitamin C rich food. I can’t emphasize this enough!
Pumpkin seed hummus spread on whole grain toast with strawberries Iron-rich sauce tossed with legume-based pasta Oatmeal with peanut butter, hemp seeds, and mango puree Mashed chickpeas with finely chopped kale and quinoa Tofu with broccoli and tomato Hummus spread on bell pepper strips Mashed edamame with sweet potatoes (as a finger food or mashed) Lentils with finely chopped broccoli, tahini, garlic powder Infant oatmeal cereal with ground flax seeds and sunflower seed butter
Iron Rich Breakfast for Babies and Toddlers
Lunch or Dinner Ideas with Iron
Vegetarian Iron Rich Recipes
3 Month Meal Plan for Babies
All the images of baby plates you see in this post are exactly what I served my daughter during our first three months of starting solids. From speaking to hundreds of parents and caregivers, it was clear that the greatest challenge is how to ensure their baby is getting optimal nutrition while trying to juggle everything and get through the day. It can feel so overwhelming and frustrating. And that’s why I created my 3 month program – Baby Led Feeding Journey. I’m here to hand you a complete roadmap. Everything all in one place. There’s SO much this program offers but don’t take my word for it. You can find out more here as well as hear from other moms who’ve gone through it.
Additional Feeding Resources
Baby Led Weaning Made Easy Top Foods for 6 Month Old Baby Top Foods for 8 Month Old Baby Healthy Foods for 1 Year Old Best Finger Foods for Baby
