Iron-rich foods for children
For both adults and children, it is essential that our diet is rich in all kinds of vitamins and minerals. On this occasion, we are going to talk about iron-rich foods for children. Did you know that from the age of six months our bookings are decreasing? In the following article we will give you the keys for your child to follow a balanced and healthy diet rich in iron.
The importance of iron in the diet of children
Thanks to iron, our body can produce hemoglobin, a protein essential for our body to function properly. If iron levels are low, hemoglobin production will decrease, leading to symptoms such as tiredness, irritability, or lack of appetite.
As we discussed at the beginning of this article, when we are born, we have sufficient iron reserves. However, from the sixth month, they begin to run out. Therefore, it is necessary to supplement our diet and that of the little ones with foods rich in iron. In this way, we will avoid the appearance of anemia.
Iron-rich foods recommended for children
Among the foods with the highest amount of iron we can highlight the following: Seafood
Seafood is characterized by providing vitamins, such as A or group B, as well as calcium and iron. What seafood can children have? From mussels and clams, to cockles, razors and snorkels.
Red meat and offal
Not only red and lean meats can contain large amounts of iron. Viscera such as the liver, kidneys or heart stand out as being especially rich in this mineral. In addition, they contain proteins and vitamins such as A and B.
Fish
The fish with the highest amount of iron are sardines, anchovies and salmon.
Cereals
Cereals should also be part of children's diets. Millet, oats, or quinoa are just a few examples.
Nuts
Among the iron-rich foods for children, nuts cannot be missing. Walnuts, pistachios, almonds or pine nuts also contain proteins, vitamins or other minerals, such as phosphorus and potassium, essential to provide energy to the little ones. They can even help prevent constipation thanks to their high fiber content.
Legumes
One of the foods richest in iron is legumes, especially lentils. The chickpeas, on the other hand, in addition to this mineral contain fiber and magnesium while beans provide potassium and magnesium.
Leafy green vegetables
If taken with foods rich in vitamin C, green leafy vegetables, such as spinach or chard, are a great choice for iron absorption. In turn, it is recommended not to boil them too much, as they will lose some of this mineral. It should be noted that infants under one year old should not take this type of vegetables for their large amount of nitrites.
The yolk of eggs
An ordinary egg usually contains about 1 milligram of iron. If your child is over six months old, you can include egg yolk in their diet, as it is a very important source of iron.
Combines iron with Vitamin C
Iron-rich foods combined with vitamin C-rich foods are the best choice for facilitate the absorption of this mineral. An example? When preparing lentils, don't forget to add red or green pepper and add fruits like an orange or tangerine for dessert. For chickpeas, try adding a piece of chicken or fish to complement them.
In short, a healthy and balanced diet should include iron-rich foods such as leafy greens, legumes or seafood supplemented with those that provide vitamin C to facilitate its absorption. This mineral is essential for the development of children and its presence is essential to avoid possible cases of anemia.
At Atlantic School we have a dining room and our own kitchen in which all kinds of menus adapted to the needs of the little ones are prepared and one of our main objectives is promote a healthy and balanced life. In addition, we use the best raw materials and local products in compliance with the strictest food safety standards.
Our menus include whole-grain bread, organic products, extra virgin olive oil and homemade desserts, making us an ideal centre for National and International Gastronomic Days.
Come and meet us! We're here for you hoping.
The importance of iron in the diet of children
Thanks to iron, our body can produce hemoglobin, a protein essential for our body to function properly. If iron levels are low, hemoglobin production will decrease, leading to symptoms such as tiredness, irritability, or lack of appetite.
As we discussed at the beginning of this article, when we are born, we have sufficient iron reserves. However, from the sixth month, they begin to run out. Therefore, it is necessary to supplement our diet and that of the little ones with foods rich in iron. In this way, we will avoid the appearance of anemia.
Iron-rich foods recommended for children
Among the foods with the highest amount of iron we can highlight the following: Seafood
Seafood is characterized by providing vitamins, such as A or group B, as well as calcium and iron. What seafood can children have? From mussels and clams, to cockles, razors and snorkels.
Red meat and offal
Not only red and lean meats can contain large amounts of iron. Viscera such as the liver, kidneys or heart stand out as being especially rich in this mineral. In addition, they contain proteins and vitamins such as A and B.
Fish
The fish with the highest amount of iron are sardines, anchovies and salmon.
Cereals
Cereals should also be part of children's diets. Millet, oats, or quinoa are just a few examples.
Nuts
Among the iron-rich foods for children, nuts cannot be missing. Walnuts, pistachios, almonds or pine nuts also contain proteins, vitamins or other minerals, such as phosphorus and potassium, essential to provide energy to the little ones. They can even help prevent constipation thanks to their high fiber content.
Legumes
One of the foods richest in iron is legumes, especially lentils. The chickpeas, on the other hand, in addition to this mineral contain fiber and magnesium while beans provide potassium and magnesium.
Leafy green vegetables
If taken with foods rich in vitamin C, green leafy vegetables, such as spinach or chard, are a great choice for iron absorption. In turn, it is recommended not to boil them too much, as they will lose some of this mineral. It should be noted that infants under one year old should not take this type of vegetables for their large amount of nitrites.
The yolk of eggs
An ordinary egg usually contains about 1 milligram of iron. If your child is over six months old, you can include egg yolk in their diet, as it is a very important source of iron.
Combines iron with Vitamin C
Iron-rich foods combined with vitamin C-rich foods are the best choice for facilitate the absorption of this mineral. An example? When preparing lentils, don't forget to add red or green pepper and add fruits like an orange or tangerine for dessert. For chickpeas, try adding a piece of chicken or fish to complement them.
In short, a healthy and balanced diet should include iron-rich foods such as leafy greens, legumes or seafood supplemented with those that provide vitamin C to facilitate its absorption. This mineral is essential for the development of children and its presence is essential to avoid possible cases of anemia.
At Atlantic School we have a dining room and our own kitchen in which all kinds of menus adapted to the needs of the little ones are prepared and one of our main objectives is promote a healthy and balanced life. In addition, we use the best raw materials and local products in compliance with the strictest food safety standards.
Our menus include whole-grain bread, organic products, extra virgin olive oil and homemade desserts, making us an ideal centre for National and International Gastronomic Days.
Come and meet us! We're here for you hoping.