How to Boost Iron Rich Foods for Babies

When babies reach 6 months, the iron stores received in utero from their mother are beginning to run low. Although the iron in breast milk is well absorbed, it becomes insufficient around 6 month of age for your growing baby.

Iron is an essential mineral which when in short supply can make your baby more tired, weaker, more irritable, and prone to getting sick.

It has been estimated that 14% of children between 6 and 23 months are iron-deficient in Auckland (New Zealand), in Europe iron deficiency prevalence vary between 4–18% in 6 to 12 months old infants.

When introducing solids, making sure the food you offer daily is rich in iron is important (iron supplements are not recommended for healthy babies).

According to the UK and the NZ guidelines, infant between 7-12months require 0.76 mg of iron per kg of body weight per day (so if your baby is 9kg, he/she will require 6.84mg of iron / day).

There are two dietary forms of iron:

• Non-haem iron (plant and animal foods) – ferric form of iron.

• Haem iron (animals: meats, poultry, fish) – ferrous form of iron.  

Haem-iron has a higher absorption rate (15%-35%) than non-haem iron (2%-20%).  

Non-haem iron absorption is enhanced by Vitamin C – a squeeze of lemon, or eating iron with vitamin C rich fruits and vegetables (broccoli, bell pepper, kale, kiwi fruits, etc.) can improve the bioavailability of non-haem iron by 60%. Remember to steam your vegetables lightly or gently roast them in the oven as Vitamin C is water soluble and will end up in the boiling water rather than in your baby plate if boiled for too long!

Vitamin C increases the bioavailability (ease of absorption) of iron from plant sources

The richest sources of iron are animal protein (per 100g):

Duck Liver: 30.53mg

Pork liver: 17.92mg

Chicken liver: 12.88mg

Octopus: 9.54mg

Chicken heart: 9.03

Oysters: 7.16mg

Sardines: 2.92mg

Iron rich plant foods include (per 100g):

Lentils (cooked): 3.33mg (think about lentil pasta (store bought), lentil pancakes, lentil wraps - just blitz some red lentils and water in a food processor)

Tofu: 2.04mg (be mindful as it can be quite difficult to digest for babies)

Spinach (cooked): 3,57mg

Persimmons: 2.5mg

Kale: 1.47mg

Oatmeal: 2.58mg

Chickpeas: 4.31mg

White/black bean: 2.36mg

Kidney beans (cooked): 2.22mg

Pumpkin seeds: 8.82mg

Chia seeds: 7.72mg

Cashew: 6.68mg

Sesame seeds: 6.36mg

Flaxseeds: 5.73mg

Sunflower seeds: 5.25mg

Almonds: 3.71mg

Herbs and Spices are very rich in iron (you’ll probably use 1g or 2 in a serving but it adds up with the other foods):

-       Cumin seeds: 66.36mg

-       Turmeric: 55mg

-       Anise seed: 36.96mg

-       Oregano 36.8mg

-       Fenugreek 33.53mg

-       Sage 28.12mg

-       Ground ginger 18.8mg

-       Fennel seeds 18.54mg

-       Thyme 17.45mg

-       Cinnamon 8.32mg

Pumpkin seeds are very rich in iron, 1 tbsp of pumpkin seeds butter provide 1.4g of non-heat iron, 20% of your baby iron needs!

Nuts and seeds are a great Iron (and other minerals) source especially the one above, you can blend them into ”butter” texture with cooked vegetables or fruit (so you add vitamin C!) to create a purée or a pasta sauce for example.

Make sure you soak seeds, nuts, grains, lentils and pulse in cold water for at least 4h (or overnight) then rinse before using them as this will help remove phytates which can impair iron absorption.

Example of portions rich in iron (for a 9kg infant):

-       1tbsp cashew butter = 0.8mg of iron, providing 11% of your baby’s daily iron

-       1/4 cup cooked beans = 1.2mg of iron, providing c.17% of your baby’s daily iron

-       1 tbsp tahini = 1 mg of iron, 14% of your baby’s daily iron

-       1/4 cup cooked spinach = 1.6mg of iron = 22% of your baby’s daily iron

-       28g of sardines = 0.8mg of iron, 11% of your baby’s daily iron

-       1/2 tsp turmeric = 1.1mg of iron, 15% of your baby’s daily iron

Sources:

Cameron C, Wall C, Brunt D, et al. 2007. Population prevalence and risk factors for iron deficiency in Auckland, New Zealand. Journal of Paediatrics and Child Health. 43(7-8): 532-538.

Castenmiller J, de Henauw S, Hirsch-Ernst K, et al. 2019. Appropriate age range for introduction of complementary feeding into an infant’s diet. European Food Safety Authority Journal. 17(9): 5780.

Domellöf M, Braegger C, Campoy C, et al. 2014. Iron requirements of infants and toddlers. Journal of Pediatric Gastroenterology and Nutrition 58(1): 119–29.

van der Merwe L and Eussen R 2017. Iron status of young children in Europe. The American Journal of Clinical Nutrition. 106(Suppl 6): 1663S–1671S.

New Zealand Ministry of health - Healthy Eating Guidelines for New Zealand Babies and Toddlers (0–2 years old) (2021).

British Nutrition Foundation - Nutrition Requirements 2023