How to Naturally Increase Baby’s Iron Intake – Without Supplements

Iron is an essential mineral for the healthy growth and development of babies. It helps to build healthy blood cells and promote cognitive development. However, many parents may be concerned about using supplements to increase their baby’s iron intake. Luckily, there are several natural ways to boost your baby’s iron levels without relying on supplements. Whether you’re a new parent or an experienced caregiver, these tips will help you ensure your baby is getting the iron they need for optimal health and development.

Why do babies need iron?

Iron is an essential element for the human body. Iron helps to preserve and promote energy, focus, digestion and the immune system. In babies, iron is also essential to brain development. The recommended daily iron intake for babies and children is as follows:

Infants:

0 to 6 months: 0.27 milligrams (mg)
7 to 12 months: 11 mg

Children:

1 to 3 years: 7 mg
4 to 8 years: 10 mg

When I took Atlas to his 12 month wellness checkup, I found out that his iron level was a little low. Breast milk contains little iron, so infants who are exclusively breastfed are at increased risk of iron deficiency after four months of age. Since iron is such an important component of nutrition, his pediatrician recommended that I give him a supplement to increase his iron consumption.

While I have absolutely no issue with supplements, vitamins, and medicine in general, I decided to try and increase his iron intake through food before giving him a supplement. I decided to do this for two reasons. One, he tends to eat very well and typically will finish all of the food that I give him. Two, I had overlooked the need to focus on his iron intake and believed that if I started making a conscious effort to increase it, we could achieve the desired result.

How can I naturally increase my baby’s iron intake?

My son’s pediatrician provided me with a list of iron-rich foods and recommended that I serve the foods alongside foods high in Vitamin C, to help his body to absorb the iron. After reviewing the list, I made sure to add several of these foods to his daily meals. I also purchased some iron-enriched snacks. Lastly, I created a worksheet to keep track of his daily iron intake to ensure that I was hitting the goal of 7mg per day. It wasn’t as pretty as the one that you’ll get if you’re signed up for my mailing list, but it did the trick. I was diligent in serving the foods and tracking his intake, and at his next appointment, his iron level was up! *Queue Beyonce, 7/11*

If you would like a copy of the iron tracking worksheet, subscribe to my mailing list at the bottom of this post, and the worksheet will be sent to your email address!

How much iron is in different kinds of food?

Some of our favorite iron rich foods are listed here. Be sure to account for how much you actually serve your child and adjust the serving size and iron levels accordingly.

Meat:
Steak	2.4mg per 3 ounce
Beef	2.2mg per 3 ounce
Tuna	1.4mg per 3 ounce
Chicken	1.8 mg per cup
Veggies:
Brussel Sprouts	1.2mg per cup
Kale	1mg per cup
Broccoli	0.7mg per cup
Beans:
Chickpeas	12.5mg per cup
Lentils	6.6mg per cup
Soybeans	26.9 mg per cup
Nut Butters:
Peanut Butter	0.6mg per 2 tbsp
Almond Butter	1.1mg per 2 tbsp
Cashew Butter	1.7mg per 2 tbsp
Grains:
Cream of Wheat	11mg per serving
Pasta	1.4mg per serving
Wild Rice	3.1mg per serving
Oats	7.4mg per serving

Daily meals to naturally increase baby’s iron

These iron rich meals will provide your baby or toddler with the daily recommended serving of iron. Each meal includes Vitamin C to help their body absorb the iron.