Iron rich foods are very important for good health of children. Iron is essential for our body to make the protein called hemoglobin which helps red blood cells to carry oxygen from your lungs to other parts of your body. Iron is also the part of myoglobin that helps muscle cells to store oxygen. Iron is useful for our body for creating ATP, which is considered as fuel of the body that enables us to run. Iron deficiency causes weakness, mental decline, and paleness, as your body strives for oxygen. In short, if we consider our body as a vehicle, iron is fuel that runs a vehicle that is our body. Reducing iron level can be harmful for your health. It is very essential for infant, toddler and pregnant woman to take iron rich food. Iron deficiency in pregnant woman can cause birth defects in the child.

Important Source of Iron
Beans, nuts, pulses, fish, milk and milk products are the rich source of iron

Cereals & Grains :  In a plant-based diet, grains are very important source of iron. Some good sources of iron are Bajra, Rice flakes or poha, Cornmeal, Oats, Wheat, Brown rice, Millet, etc.

Pulses & Beans : Some good source of iron from beans and pulses are Soya beans, Cowpea, Lentils, mung beans, Masur, Kidney Beans, White Beans and black beans, etc. in which soybeans contains rich source of proteins.

Vegetables : Beet, Broccoli, Cauliflower, Green beans, Tomato, Spinach, Carrots, mint, Cabbage, Onion, Radishes, etc. in which spinach is a very good source of iron.

Nuts and Seeds : Sunflower seeds, cashews, Almonds, Flax seed, Pine nuts, Peanuts, Walnuts, Sesame Seeds and hazelnuts

Condiments & Spices : Turmeric

Fruits : Dried dates, Watermelon, Kishmish, Apples, Bananas, Blackberries, Blueberries, Mango, Figs, Grapes, Oranges, Papayas, Peaches, Pears, Lime, Pineapple, Pomegranate, Raspberries, Strawberries, etc.

Meats : Red meats

Fish : Crab, Goggler, Ribbon fish

Iron Requirement for Children
Children should take iron rich food for minimum requirement of iron for their daily need as under

Infants : up to 6 months need 6 mg
             6 - 12 months need 11 mg 

Children : 1 to 3 year need 7 mg
             4 to 8 years need 10 mg

Boys:  9 to 13 years need 8 mg
             14 to 18 years need 11 mg

Girls: 9 to 13 years need 8 mg
            14 to 18 years need 15 mg

Iron Content in Iron Rich Food
You can measure amount of iron you received from different foods as under.
Brown Rice: 0.52 milligrams of iron / 100 grams
1 cup = 195 grams
Oats and Oatmeal: 4.7 milligrams of iron / 100 grams
1 cup = 156 grams
Wheat: 3.8 milligrams of iron / 100 grams
1 cup = 120 grams
Millet: .62 milligrams of iron / 100 grams
1 cup = 174 grams
Soybeans: 5.1 milligrams of iron / 100 grams
1 cup = 172 grams
Chickpeas: 2.8 milligrams of iron / 100 grams
1 cup = 164 grams
Mung beans: 1.3 milligrams of iron / 100 grams
1 cup = 202 grams
Lentils: 3.3 milligrams of iron / 100 grams
1 cup = 198 grams
Almonds: 3.7 milligrams of iron / 100 grams
1 cup = 95 grams
Cashews: 6 milligrams of iron / 100 grams
1 cup = 137 grams
Walnuts: 3.1 milligrams of iron / 100 grams
1 cup =125 grams
Apples: 0.11 milligrams of iron / 100 grams
1 cup = 125 grams
Bananas: 0.25 milligrams of iron / 100 grams
1 cup = 225 grams
Orange: 0.09 milligrams of iron / 100 grams
1 fruit = 121 grams
Papayas: 0.10 milligrams of iron / 100 grams
1 cup = 140 grams
Limes:  0.60 milligrams of iron / 100 grams
1 lime = 67 grams
Raw Beets: 0.80 milligrams of iron / 100 grams
1 cup = 136 grams
Raw Broccoli: 0.73 milligrams of iron / 100 grams
1 cup = 90 grams
Rae Spinach: 2.7 milligrams of iron / 100 grams
1 cup = 30 grams
Tomato:  0.27 milligrams of iron / 100 grams
1 cup = 149 grams
Raw Carrots: 0.30 milligrams of iron / 100 grams
1 cup = 128 grams
Beef Liver: 6.1 milligrams of iron / 100 grams
1 slice = 81 grams

Planning an iron rich diet for daily meal will improve health and physical fitness of your child. Physically healthy child can more energetically participate in various academic and extra curricular activities. Keeping your child healthy is fully depend on his daily diet. Therefore, take extra care when you prepare daily diet schedule for your child.