Anemia is a condition where there is a lack of iron in the blood stream, resulting in low red blood cell count. It is common among women and children. Many mothers wonder about how to increase their child’s iron intake to help them avoid becoming anemic. Luckily, by preparing certain foods, your child can build up the iron in their system and avoid developing anemia.

Iron is an important mineral and is a key part of hemoglobin, present in the red blood cells and used to carry oxygen around the body. Children with iron-deficient anemia can develop mental, motor, or behavioral problems. Symptoms include:

* Pale skin, lips, or under the eyelids
* Increased heart rate
* Difficulty catching their breath
* Dizziness
* Irritability
* Headache
* Lack or energy or becoming easily fatigued
* Sore or swollen tongue
* Slowed growth or development
* Slow healing wounds

Children of various ages require different levels of iron. Young children require approximately 7 to 10 milligrams of iron each day. Adolescent males need 12 milligrams and females need 15 milligrams of iron each day. By eating foods which provide this important mineral, you can expect them to have strong muscles and sufficient hemoglobin production.

Consider adding any of the following foods to your family’s diet to increase the amount of iron your child has access to each day: Meats including beef, eggs, veal, chicken liver, chicken, pork, and turkey as well as non-meat sources of iron like iron-fortified cereal, cooked lentils, grits, fortified oatmeal, legumes of any kind, spinach, whole wheat bread, peanut butter, and raisins.

Red meats are considered to be the best source of iron, but many people choose to avoid eating meat. While the amount of iron in legumes, soybeans, and green leafy vegetables isn’t as high as red meat, they can be used to get enough iron if you’re a vegetarian or vegan. Eating foods which contain Vitamin C while eating foods containing iron will help your body absorb more of the iron.

Since children need only 7 to 10 milligrams of iron each day, it is possible to ensure they receive their daily allowance by providing foods which are high in iron. Iron-fortified cereals may have an entire day’s worth of iron in one serving. Or you can break up their intake over the entire day, ensuring they have some iron-laden foods at each meal.

If you’re concerned about whether your child is deficient in iron, you can take them to their pediatrician and have them checked. The doctor will take a blood sample to test it. If they are anemic, the doctor may recommend diet changes or the addition of a vitamin and mineral supplement with iron. Please be sure to keep any iron supplements out of reach of children as too much iron can be dangerous for a child.

Parents want the best for their children. That means they want them to be happy and healthy. If you’re concerned that your child isn’t getting enough iron and wondering how to increase their iron intake, you can add some of the foods listed above or talk with your child’s doctor and follow their advice.