The iron is an essential nutrient, especially for those who are in the growth phase. It is because, in addition to working on the manufacture of red blood cells and the transport of oxygen in our body.
It also stimulates brain development and immunity. For children up to 10 kg, the daily recommendation is 1 mg to 2 mg of iron/kg. After that, it ranges from 7 mg to 10 mg.
Iron Rich Foods For Children
Oatmeal is one of the richest in iron. One hundred grams of oats contains about 5 milligrams of iron. This food can add to the food of children without any problem, as it is delicious and pleases the palates of children.
Oats provide a large portion of the iron that is key to the healthy development of children. One tip is to add it for breakfast.
2. Cashew Nut
Cashew nuts are part of the group of oily plants that are rich in nutrients such as iron. Moderate consumption of cashew nuts and other oilseeds has many benefits for children, with 100 grams of these foods containing about 2.5 milligrams of iron.
Green vegetables like spinach are excellent sources of iron. They are also rich in vitamin A and possess many antioxidant substances. One hundred grams of spinach or other green vegetables have about 3.6 milligrams of iron.
Chickpeas, like other grains like lentils and beans, are foods rich in fiber, protein, and iron. One hundred grams per day provides 2 milligrams of iron.
5. Bovine Liver
The bovine liver provides 7.5 milligrams of iron per portion of 85 grams. The bovine liver is the second largest source of iron among meat products, second only to chicken liver.
Importance Of Iron In Children
These are five iron-rich foods that should be part of your child’s daily diet. Never force children to eat what they do not like.
If you do not want to eat the foods listed above, look for others that contain iron and that are of their taste, because the meal should be a pleasurable moment, never suffering.
So if you want your child to have no anemia and have the joy and strength to live well, add iron-rich foods to their food. Remember that iron is fundamental in all phases of life.