Iron is an essential nutrient that supports your baby’s growth, helps with oxygen transport, and strengthens the immune system. As babies approach 6 months, their natural iron stores (received from mom during pregnancy) start to decrease, making it important to introduce iron-rich foods into their diets. Here’s everything you need to know about the types of iron, the best sources, and easy recipes to ensure your baby and toddler get the nutrients they need for healthy development.
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Types of Iron: Heme vs. Non-Heme Iron
Heme Iron
Heme iron is found in animal-based foods and is easily absorbed by the body.
Best Sources of Heme Iron:
- Red Meat (like beef, lamb, and pork): High in iron and nutrient-dense.
- Poultry (like chicken and turkey): Dark meat provides more iron than white meat.
- Fish and Shellfish (such as salmon, tuna, shrimp, and clams): Not only iron-rich but also high in omega-3 fatty acids, which support brain health.
Non-Heme Iron
Non-heme iron is found in plant-based foods. While this type of iron isn’t as easily absorbed as heme iron, combining it with vitamin C-rich foods can significantly enhance its absorption, making it a beneficial source for little ones.
Best Sources of Non-Heme Iron:
- Legumes (like lentils, beans, chickpeas, and peas): These provide iron, protein, and fiber, making them a filling and nutritious option.
- Leafy Greens (such as spinach and kale): Rich in iron and vitamins, these greens are easier to digest when lightly cooked.
- Vegetables (like broccoli and sweet potatoes): Although vegetables like broccoli and sweet potato provide a small amount of iron, they are often high in vitamin C, which supports better absorption.
- Dried Fruits (Prunes, Dates, and Figs): These naturally sweet fruits are great sources of non-heme iron and add fiber, which aids in digestion for babies and and toddlers. They can be blended in smoothies and mixed in baked goods (like muffins and loaves).
- Tofu: High in iron and protein, tofu is versatile and suitable for a range of dishes.
By incorporating a mix of both heme and non-heme iron sources, you can ensure your baby or toddler receives a well-rounded intake of iron for optimal health and development.
Iron-Rich Purée Recipes for Babies
Simple Steps for Making Iron-Rich Purées
- Steaming is an ideal method as it preserves nutrients and enhances natural sweetness. Fill a pot with about an inch of water, place a steamer basket on top, and add 1 cup of your (chopped) iron-rich non-heme foods. Cover the pot with a lid and steam on medium low heat.
Suggested Steaming Times:- Spinach: 30 seconds
- Broccoli & Peas: 3 minutes
- Squash, Pumpkin & Sweet Potatoes: 10 minutes
- Blending: Transfer steamed ingredients to a blender with ¼ cup of the steamed water and ¼ cup of breast milk and/or formula. Adjust the amount of liquid to reach the desired consistency based on your baby’s stage (runny for 6 months, thicker as they develop).
- Boosting Iron Absorption: Add 1 teaspoon of lemon juice to help retain color and enhance iron absorption.
Basic Legumes and Beans Purée Recipe from Dry Goods
Cooking legumes and beans from dry goods require a few extra steps.
Ingredients
- ¼ cup lentil (or another legume or beans)
- ¼ cup water
- ¼ cup chicken or vegetable stock
- breast milk and/or formula as needed
Instructions
- Wash and soak lentils in hot water for 30 minutes.
- Add lentils, water, and chicken or vegetable stock to a pot. Bring to a boil, then simmer until soft (about 20 minutes).
- Blend until smooth, adding breast milk and/or formula for desired taste and consistency.
Must-Try Baby Purée Combinations with Spinach
I like to purée individual items and mix them to create a variety of combinations and flavors, so my son would not get bored of them. Here are some must-try combinations from just a few ingredients:
- Spinach (1 tablespoon), lentil (2 tablespoons) and carrot (1 tablespoon)
- Spinach (1 tablespoon), squash (3 tablespoons) and quinoa (1 tablespoon)
- Spinach (1 tablespoon), sweet potato (3 tablespoons) and quinoa (1 tablespoon)
Iron-Rich Smoothie Recipes for Babies and Toddlers
Smoothies are an easy way to add iron foods to your baby’s and toddler’s diet. Here are some simple, iron-rich smoothie recipes featuring spinach, chia and hemp seeds.
Avocado & Spinach Smoothie
- 1 cup milk (breast milk and/or formula for under 1; cow’s/sheep’s/goat’s or plant-based milk for over 1)
- ½ cup spinach (steam for babies under 1 to minimize bacteria risk)
- 1 teaspoon chia or hemp seeds
- ½ avocado
- 1 date
Blueberries, Banana & Spinach Smoothie
- 1 cup milk (breast milk and/or formula for under 1; cow’s/sheep’s/goat’s or plant-based milk for over 1)
- ½ cup spinach (steam for babies under 1 to minimize bacteria risk)
- 1 teaspoon chia or hemp seeds
- ¼ cup blueberries
- ½ banana
Banana, Spinach & Nut Butter Smoothie
- 1 cup milk (breast milk and/or formula for under 1; cow’s/sheep’s/goat’s or plant-based milk for over 1)
- ½ cup spinach (steam for babies under 1 to minimize bacteria risk)
- 1 teaspoon chia or hemp seeds
- ½ banana
- 2 tablespoons nut butter
- 1 date
Instructions
- Blend all ingredients until smooth.
- Serve immediately or freeze in ice cube trays and store for up to a month.
Iron-Rich Finger Food Recipes for Babies and Toddlers
Try these amazing iron-rich finger food recipes.
Egg & Spinach Omelet
- Heat 1 teaspoon olive oil in a pan.
- Lightly cook ¼ cup of chopped spinach until soft, then add two beaten eggs.
- Season lightly with paprika and salt.
- Cook as an omelet, cut into strips, and serve.
Tofu
- Cut medium firm tofu into strips. Lightly sprinkle with salt and paprika, then pan-fry with 1 teaspoon of olive oil on low heat for about 2 minutes on each side.
Meat & Fish
- Lightly season chicken or fish with salt, paprika, and pepper. Bake until fully cooked, then cut into bite-sized pieces.
- Try this meatball recipe from Gimme Some Oven.
Lentil Patties: Soft, savory, and packed with nutrients. Try this recipe from Broke and Vegan.
By introducing a balance of heme and non-heme iron sources through purées, smoothies, and finger foods, you’ll help support your baby’s and toddler's iron levels for healthy growth and development. Each recipe is simple and adaptable. Enjoy the journey of nourishing your little one with these iron-rich, tasty recipes!
Leave a comment below to share your experiences, tips and recipes!
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