9 Iron-Rich Indian Foods for Growing Children

Be it a toddler or a grown-up, nothing gives a parent more happiness than their children eating healthy and nutritious food. Food always remains the main source of nutrition in children. So it is very important that they intake well to remain active and healthy.

Many times, we notice children getting tired very easily or often falling sick. One common reason behind this can be low iron in the body.

Iron is very important for children because it helps in making healthy blood and supporting brain development. If a child does not get enough iron, they may feel weak. This can sometimes lead toa  loss of interest in playing and learning.

Wondering if you need to start medicines to balance the iron levels in children. Well, No. Many Indian foods that we already eat at home are rich in iron. Let’s look at some options that are already available in your kitchen.

1. Spinach (Palak)

Spinach is one of the best green vegetables for iron. Not just iron, but spinach is rich in other nutrients as well that help children grow well.

Spinach can be given to children in many ways like palak paratha or palak paneer. If the child is very young and has difficulty chewing, you can make palak dal soup.

Some children don’t like to eat green food. In such cases, you can mix it with dough or blend it into curries.

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2. Lentils (Dal)

Dal is a common food in every Indian household. It is a part of every meal. Moong dal, masoor dal, and toor dal are great sources of iron.

You can give children dal with rice or roti. Khichdi is another good way of adding dal to children’s diet. You can add a few drops of lemon juice on top for better absorption of iron.

3. Chickpeas (Chana)

Chickpeas are tasty and full of nutrients. They are rich in iron and also keep children full for a longer time.
Chana can be taken on its own by roasting it. You can make chana masala for elder children or just add boiled chana to salads.

4. Eggs

Eggs are loved by most children.  The yolk (yellow part) contains iron.

Boiled eggs for breakfast are the best meal to start with. Some children prefer an omelette. For dinner or lunch, you can go for egg curry.  

5. Nuts and Seeds

Nuts and seeds are small but very powerful. They give iron, healthy fats, and energy.

Almonds, cashews, walnuts, pumpkin seeds, and sesame seeds are some of the options that are easily available.

If time permits, you can make laddoos and keep them for snack time. Otherwise, you can just give a handful of mixed nuts for munching.

6. Jaggery (Gur)

Jaggery is a natural sweetener and a good source of iron. It is a better option than refined sugar.

Some children prefer having it with roti. You can make ladoos. Another option is to mix it with fresh coconut and nylon poha. Children like to have it as an evening snack.

7. Dry Fruits

Dry fruits like raisins, dates, and apricots are rich in iron and easy to include in the diet.

You can mix them with cereals or just have a quick snack. Children usually like having them as their munching snack.

8. Beetroot (Chukandar)

Beetroot helps in improving blood and is rich in iron.

Giving it directly as a vegetable can be challenging at times because not all children like it. You can make beetroot paratha, or just make juice by adding some mint leaves and lemon to enhance the taste.

Beetroot cutlet is another good option that children like to eat and don’t notice because the natural colour and sweetness make it interesting for children.

9. Ragi (Finger Millet)

Ragi is a traditional Indian grain that is very rich in iron and calcium. It is great for growing children and it can be easily digested.

For toddlers, you can make ragi porridge. Elder ones will enjoy ragi dosa with coconut chutney. You can also make ragi laddoos

Bonus Tip

Adding Vitamin C foods like lemon and orange to iron-rich meals helps with better absorption of iron.

Small changes in daily food habits can make a big difference in children’s health. Try to include at least one or two iron-rich foods in every day meal. Even if you don’t see a great change overnight, this will help your child stay active and healthy in the long run.