Genesee County Health Department
Better Life Through Better Health
Healthy Diets Include Iron
Why does my child need iron in her diet?
Iron is needed in everyone's
diet, adults as well as children. It helps make and keep blood healthy.
Iron is part of the important process of delivering oxygen throughout
the body. Without adequate iron, your child may develop iron-deficiency
anemia. Anemia can make your child look pale, feel tired, act cranky,
eat poorly, grow less, get sick more often and have trouble learning.
How can I make sure my child gets enough iron?
Iron is a mineral found in many foods. Having your child eat foods
rich in iron can keep them healthy and feeling good. Good sources of
iron include beef, pork, liver, cooked beans, cereals with iron added
(check the food label), dark green leafy vegetables, and dried fruits,
such as dried apricots and prunes.
Eating a food with Vitamin C about ten minutes after eating an iron
rich food will help the body absorb the iron. So serve a glass of orange
juice with breakfast cereal. You can also cook foods in a cast iron
skillet, or cook your beans with some tomatoes. Good sources of Vitamin
C include oranges, orange juice, potatoes, broccoli, cabbage, tomatoes,
tomato juice, grapefruit and grapefruit juice.
After the first birthday limit your child's
milk to 2-3 cups (16-24 ounces) a day. While milk is an excellent source
of calcium for bones and teeth, it is low in iron. Children may fill up
on the milk and not eat enough high iron foods.
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