Iron Rich Foods For Babies,Toddlers,Kids & Adults(With Recipes)

Iron Rich Foods For Babies, Toddlers, Kids & Adults(With Recipes):

Iron is an important nutrient which helps the red blood cells to deliver oxygen to the body and help in building the nervous system and brain. Without enough iron human body tends to end up getting anaemic and this hinders the growth of the cells in the body. Today’s post is a collection of foods rich in iron along with detailed recipes. The Iron in food is classified into two types namely Heme and Non-Heme. Meat, poultry and fish contain heme iron and dry fruits, vegetables, fruits and grains/cereals contains non-heme iron. Heme iron absorption is generally higher than non-heme iron foods. To enable increased absorption, always combine Iron and Vitamin C rich foods. Combining Calcium and Iron will reduce iron absorption. Hence it is better to avoid it.

Iron Rich Recipes

Iron Rich Foods For Babies, Toddlers, Kids & Adults(With Recipes):

Here is the list of foods rich in iron

  • Breastmilk/Formula-This is the best source of iron.
  • Vegetables-Beet root, leafy green vegetables, curry leaves, potato with skin, sweet potato, drumstick
  • Legumes/Pulses-Soya beans, kidney beans, chickpeas, Turkey berry/Sundaikkai
  • Fruits-Pomegranate, Berries, watermelon
  • Dry Fruits-Figs,raisins,prunes,apricots,dates
  • Nuts & Seeds-Pumpkin Seeds, Sesame Seeds, Cashews, Almonds, groundnuts
  • Grains/Cereals-Whole wheat, Millets like Finger millet & Little millet, Brown rice,bajra, Red poha, Amaranth
  • Others-Tofu, Coconut Milk, Mushrooms, Jaggery, Palm Jaggery, Palm Sugar
  • The above-mentioned sources are non-heme. Hence it is always best to combine with foods rich in Vitamin C like Amla, Lemon, Oranges, Broccoli, Strawberry, Capsicum.
  • Avoid consuming tea/coffee/milk or any calcium-rich food along with iron-rich foods

iron rich foods

Iron Rich Foods:

ABC Puree

apple beet root carrot puree

ABC Juice



Whole Wheat beet root halwa

beet root halwa with whole wheat

Beetroot Dosa

Instant Beet Dosa

Beetroot Cranberry Cake

Eggless cranberry Choco Cake

Beetroot Cupcakes

Red Velvet Cup cakes

Beetroot Paniyaram

Beetroot RiceBeet root rice

Beetroot Sandwich

beet root sandwich

Home Made Beet Carrot Jam

beet root carrot jam

Home Made Dates Strawberry Jam

Home Made Mixed fruit & Nuts Jam

homemade mixed fruits jam

Chick peas pulao


Soya Bean Rice

soyabean rice

Soy bean Rice

Soya bean rice


Dry Fruits Ladoo

dry fruit ladoo

Energy Bars

dry fruits burfi

Figs & Nut Ladoo

Figs & dry fruits ladoo

Cashew & Groundnut Balls

Nuts laddu

Dal Methi Fry


Ragi Keerai Adai

ragi keerai adai

Keerai Charu


Keerai Masiyal

keerai masiyal

Keerai Sadham

Keerai Sadam

Keerai Dosai

Keerai Dosa

Dates syrup

home made dates cinnamon syrup

Red poha halwa/Sigappu Aval Pongal

red poha sweet pongal

Beet root Soup

beet root soup

Spring Onion Kootu

Spring onion curry or kootu2

Red Poha/Aval Upma

vegetable aval upma

Red Aval Kozhukkattai

Red Aval Kozhukkattai for babies,toddlers and kids


Tofu Bhurji

tofu burji

Tofu Polichathu

tofu polichathu

Turkey berry gravy



Millet recipes

Mushroom RecipesMushroom Recipes


Coconut Milk Recipes:

The list of recipes will be updated on a regular basis. So kindly bookmark this page or follow my blog by providing your mail id here

Note: The information above has been collected from various resources and provided to the best of my knowledge. The information mentioned above can never replace a medical practitioner advice. Always consult your doctor and proceed as per his/her advice.


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3 thoughts on “Iron Rich Foods For Babies,Toddlers,Kids & Adults(With Recipes)

  1. Informative post. I would like to give few additions. Guava is a good source of Vitamin C. It tops the list of fruits, based on the nutrients. Drumstick leaves has more nutrients.

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