How To Ensure The Right Iron Absorption For Your Child

The quantity of iron intake alone is not sufficient to cover your baby’s daily needs. It is important to ensure the right absorption of this iron to prevent iron deficiency.

IRON ENHANCERS

Foods that support the body in absorbing iron.

IRON INHIBITORS

Foods that prevent the body from absorbing iron.

Some foods that can enhance iron absorption are:

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Red Meat (especially liver)

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Poultry (especially the dark meat from thighs and legs)

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Fish and Shellfish (especially oysters)

Here are some ideas for iron-rich food combinations:
  • Steak with broccoli and lemon
  • Lentil soup with yellow peppers and grilled chicken breast
  • Grilled fish with kale and red peppers
  • Spinach and strawberries
  • Lentil with brussels sprouts
  • Dark chocolate with strawberries
  • Kale and oranges
  • Rocca with green apples

Vitamin C, Vitamin A and Vitamin B12 can increase iron absorption. Vitamin C is especially good for this and can be found in:

Peppers

Tomatoes

Guava

Orange

Apples

Papaya

Grapefruit

Broccoli

Some foods that can limit iron absorption are:

Coffee and Tea, some Fruits (raspberries, blackberries, blueberries), and some Herbs & Spices (oregano, peppermint, chamomile) can reduce iron absorption by 50% – 90%.

The absorption of iron for Legumes, Rice and Grains (wheat bran, whole wheat, oats, brown rice) is very low (about 1%–2%).

Calcium partly inhibits iron absorption and can be found in Milk, Cheese, Yogurt, Figs, Almonds, Sardines, Tofu and Rhubarb.

Heartburn and acid reflux medication can also reduce iron absorption.

Meal Plans & Recipes