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Iron can be added to your diet by introducing some specific iron-rich foods in it. These foods can be
added in different forms and different combinations. Our only motive is to give iron to our body.
Iron is classified into two types:
• Heme iron – found in meats, is more easily absorbed by the body.
• Non-heme iron – comes from plant sources like legumes, vegetables, and cereals.
Here are some foods items that are rich in iron:
• Meats: Beef, lamb, pork, veal, liver, chicken, turkey.
• Fish: Babies under 1 year old should not eat shellfish such as lobster, shrimp, or scallops.
• Eggs: Do not give egg whites to babies under 1 year old.
• Grains and cereals: Iron-fortified cereals, whole-grain bread, enriched bread, pasta, and rice.
Other sources of iron:
• Legumes: chickpeas, lentils, dried peas, and beans.
• Vegetables: spinach, broccoli, Brussels sprouts, green peas, beans.
A quick tip: to make your body absorb even more iron, combine the above foods with good sources of
vitamin C, such as oranges, tomatoes, and red peppers. For example, serve an iron-fortified breakfast
cereal with a glass of orange juice or you can add red pepper with some vegetables. These combinations
will give different tastes and more of iron.
Warning for all the parents: Avoid serving coffee or tea to your child at mealtime. They both contain
tannins that decrease the way the body absorbs iron.