Iron-Rich Foods
Include Iron-Rich foods in your everyday diet!
IRON helps your blood carry oxygen to your muscles and body parts. You have more
energy and are healthier when you have enough iron in your blood. Children and
adults who have enough iron learn faster and perform better at school and work.
Did you know…
→ Iron that comes from meat is used more easily by your body than iron that comes from other sources.
→ When you eat foods containing iron, it is recommended that you also drink or eat foods that contain Vitamin C. Vitamin C helps your body use iron better.
→ Make sure your child is not drinking too much milk. A preschool child needs 16 ounces of milk each day. If your child is drinking more than 24 ounces in a day, they may not be hungry to eat foods with iron.
→ Your body may not absorb the iron available in the foods you eat when you drink coffee or tea with meals.
→ If an iron supplement or multi-vitamin with iron has been recommended, it is important to take it regularly.
→ Keep iron supplements and vitamins out of the reach of children. Too much iron can be poison.
Try this iron-rich recipe!
Breakfast Tacos (serves 4)
- 4 whole wheat tortillas
- 4 eggs
- 1 15-oz. can beans or 2 cups cooked beans
Mix the eggs and beans. Heat in a pan until eggs are fully cooked. Spoon the mixture of eggs and beans into the tortillas and enjoy!
Optional: Add ground beef, spinach, or green peppers when cooking. Top with fresh tomatoes or enjoy with a glass of Vitamin C-rich juice.
Mix & Match
Choose a Vitamin C-rich food along with an iron-rich food to help your body use iron better:
Foods with Iron Foods with Vitamin C Iron-fortified cereals WIC juices Iron-enriched breads, noodles, and rice Grapefruit and grapefruit
juiceBeef and pork Oranges and orange juice Chicken and turkey Broccoli Fish Cabbage Pinto, kidney, black, lima, and navy beans Tomatoes Soybeans, lentils, and dried peas Bell peppers Eggs Brussels sprouts Spinach, turnip, kale and collard greens Kiwi Raisins and dried fruit Guava, mango, and papaya Tofu Strawberries Prune juice
Recommended by: Caroline Van Voorhis, PNP
