Top Iron rich Foods you should be Consuming
Nutrition is the main thing for any child’s well-being, but iron is quite important. It helps in boosting proper blood flow, which means it supplies the cells and tissues in the body with appropriate and required oxygen. Low level of iron in the body leaves the child cranky and fatigued. With this, they also are unable to perform at school.
Including few iron-rich food are enough to meet the iron intake which is 10 mg for kids up to 8 years of age and 8mg for 13 years kids. For snacks, pack your kids meals which have plenty of iron.
1 – Raisins and Dried Fruits
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Dried fruits are easily portable and lunchbox-friendly, and are iron packed. A half-cup of dried apricots contains 4 mg of iron, whereas raisins and dried pears have around 2 mg of iron per half-cup. Dried fruits also provide fiber to prevent hunger pangs plus vitamin A for healthy eyesight. Prevent your child’s sugar intake by giving them sugar-free dried fruits.
2 – Spinach
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Everyone is aware that spinach is great for the growth of kids but the best thing is that it’s loaded with iron and vitamin A for immunity and vitamin C for healthy bones. But kids don’t prefer spinach and it’s not kid-friendly.
3 – Cheese and Crackers
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Kids love this staple which not only supplies calcium because of the cheese but it is also a major source of iron. The flour used to make wheat crackers generally contains added iron, sometimes enough to cover daily iron requirement in a single serve.
This combination is a classic & iron-packed snack. Keep it handy and healthy for going with wheat crackers low-fat cheese like cheddar or mozzarella.
4 – Mushrooms
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Mushrooms, like spinach, aren’t very kid-friendly but they can be. They’re one of the best sources of plant-based iron, and supply 2 mg of iron per cup. As it also contains fiber, it helps the kids by keeping them full between meals, with antioxidants to support proper growth.
5 – Dark Chocolate
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This one is not hard to give to children. The same nutrients which compose dark chocolate like copper, fiber, and antioxidants — are great for your child as well. And choosing dark chocolate means 2 mg of iron per ounce. Darker the chocolate, the more iron it consists. Add chocolate to granola bars to add the quantity of iron. Start with darker varieties of milk chocolate and then eventually shift to darker versions.