6 Best Food Recipes Rich in Iron

Kids are fussy eaters, and they have plenty of reasons to refuse good and nutritious foods that should be included in their diet. If you have a fussy eater at home, you are probably concerned that he is not receiving enough nutrients from the food he consumes. During his growing years, your child will require a variety of vital nutrients, including iron. Iron deficiency or Anemia is prevalent in children, and it can cause a variety of health problems and negatively impact their general well-being. You may incorporate iron-rich foods into your child’s diet by reading this article. But, before we go into detail about foods for iron deficiency, it’s important to understand why iron is so important and what benefits it provides to children.

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What is iron and its benefits?

Iron is a necessary mineral for the body’s production of hemoglobin. It is essential for the growth and development of kids – both physical and mental growth.

Benefits of Iron:
  1. Iron is required by the body to synthesize hemoglobin, a protein found in red blood cells that aids in carrying oxygen to other cells. However, deficiency of iron causes anemia, which is why adding more foods for iron is required. It can help your child’s blood circulate and remain healthy.
  2. Enough iron consumption in growing children is linked to good cognitive development. Iron-rich foods should be included in your child’s diet because the majority of a child’s cognitive development happens during the first six years of life.
  3. Iron prevents hair loss, gives the skin a healthy glow and also speeds wound and injury recovery. 
  4. It enhances appetite, combats tiredness, boosts immunity and keeps kids active all day. (7 foods to boost immunity in kids)

Symptoms of iron deficiency or anemia in children include:

If you notice these symptoms in your kid, you must consult a doctor. Iron supplements can only be taken under the doctor’s supervision because excess iron accumulation can cause other complications. Undoubtedly, the best way to consume any nutrient is to take it through food. That results in lesser chances of overconsumption also. However, there are many foods for iron in India that can help to overcome iron deficiency.

The recommended amount of iron intake depends upon the age of the kid. When a baby is born, he/ she has iron stored in their bodies after that they get iron from mother’s milk or milk supplements. Once they start eating solids, they require more iron. As per studies the recommended amount of iron in kids is:

Birth to 6 months0.27 mg (adequate)
7- 12 m11mg/ day
1-3 years7 mg/ day
4-8 years10mg/ day
9-13 years8 mg/ day
14-18 years11mg/ day (boy) 15mg/ day(girl)

Source: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

How can a child’s body absorb more iron? 

  • Iron-rich meals should be served with vitamin C-rich foods, as vitamin C aids iron absorption. Oranges, lemons, strawberries, Indian gooseberries, guava, tomato, and other Vitamin C rich foods are also some examples. 
  • Calcium (particularly milk) hinders iron absorption, so limit your calcium consumption between iron-rich meals. Allow at least 4-5 hours between eating iron-rich meals and calcium-rich foods.
  • Cooking in iron pots and pans may assist to leach some iron into the meal. Make sure the iron containers do not rust by taking proper care of them. (What happens when you cook food in cast-iron cookware / skillet?)

 What are some of the foods for iron?

Green vegetables

Green leafy vegetables are the best source of iron. Spinach, Kale, Fenugreek, collard greens provide approximately 2.5-5 mg of iron per cooked cup. Apart from iron, they also contain sodium and potassium in high quantities which are equally essential for the body. Some other iron-rich veggies include cabbage, broccoli, Brussels sprouts, which contain 1-2 mg per cooked cup.

Also check, How to cook green veggies to not lose their nutrition?

Dried fruits

Dried fruits are a delicious source of foods for iron that has minerals, protein, fibre and vitamins. It includes raisins, prunes and apricot. Raisins are also rich in potassium and magnesium, which helps in bone health, improve blood circulation and digestion. Apricots being high in antioxidants and vitamin A aids in visual health. Consuming these dry fruits daily is a panacea for iron deficiency.


Fruits like apples, pears and pomegranate are rich sources of iron, vitamins, protein, carbs and fibre which help regulate blood count in the body. Apart from this, fruits rich in vitamin C such as orange, lime, blueberries and grapefruit also help the body to enhance iron absorption. By including these fruits in a kid’s diet you can also help them to build up a strong immune system.

Also check, What are the best fruits for teenagers?


Legumes are a powerhouse of nutrients. The most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. They are a great source of iron which helps your child to meet their daily need of iron intake and save them from iron deficiency. Chickpeas and black-eyed peas are the highest source of iron and can provide up to 6 mg per cooked cup. Legumes also contain B vitamins, folate, magnesium, potassium, fibre and zinc which means they keep you energetic throughout the day.

Also check, Why should lentils or legumes be soaked?


Pumpkin, sesame, hemp and flax seeds are seeds richest in iron and help your child to fight for iron deficiency. They contain iron around 1.2mg to 4.2 mg per two tablespoons. These seeds also contain a good amount of protein, fibre, calcium, magnesium, zinc, selenium, antioxidants and are great sources of fatty acids too, which helps in overall kid’s growth.

Also check, Health benefits of pumpkin seeds for kids

Iron-rich food recipes for kids

Keep your kids healthy and energized with these iron-rich recipes that make great lunch or dinner foods. They are tasty and filled with foods rich in iron including lentils, greens, veggies, and more.

Foods iron - Palak tofu curry recipe
Palak tofu curry


  • 1 cup Spinach (steamed)
  • 1.5 cups Firm tofu (cut small)
  • 2 tbsp. Ghee or olive oil
  • 1 Chopped onion
  • 3 tbsp. Iyurved’s Weight savoury spread (order here)
  • Small piece of Ginger
  • 2 tsp. Chopped garlic
  • 2 tsp. Lemon juice
  • 1 tsp. Pepper
  • Salt to taste
  • 4-5 cups Water


  • Puree spinach and ginger.
  • Heat oil. Add chopped onion and garlic. Now add 3 tbsp.  Iyurved’s Weight savoury spread (order here)Saute well.
  • Once the onion turns light brownish, add tofu pieces. saute well and add spinach puree.
  • Add salt, pepper seasoning (or curry masala). Cook for 2-3 minutes and turn off the flame.
  • Add cumin powder (optional) and lemon juice. Stir and serve.
  • Fill inside a wrap or tortilla or serve with rice or paratha.

You may add 1 tbsp of Iyurved’s Weight savoury spread (order here) while it is being cooked or to the cooked curry and serve with rice or paratha or fill inside a wrap or tortilla.

1 cup –  45 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

2. Beetroot CHEELA
Beetroot cheela recipe
Beetroot cheela


  • 1 cup Ragi flour (optional)
  • 1 Beetroot grated/ pureed (uncooked)
  • 2 cup Chickpea flour or mung bean paste (soak mung bean for 4 hours, blend with water to make thick batter)
  • 1 cup Tofu (mashed)
  • 3 tbsp Sesame Seeds
  • 4 tbsp Iyurved’s Weight savoury spread (order here)
  • Water (as required)
  • Salt (as per taste)
  • 2 tbsp Grated ginger
  • 2 tsp Ajwain/ Carom seeds
  • Coriander leaves (chopped)


  • Mix all the ingredients together into a soft dough.
  • Heat the pan and spread 1 serving spoon batter on the pan, apply some oil.
  • Allow it to cook on both sides for 30 seconds on medium flame.
  • Flip other side, cook and serve with chutney.

You may spread 1 tbsp of Iyurved’s Weight savoury spread (order here) over the cheela or mix it with veggies and fill it up like a wrap.

1 cheela –  93 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

Foods with iron - Quinoa millet peas meal recipe
Quinoa millet peas meal


  • 1/2 cup Quinoa or Little Millet ( Quinoa and little millet boiled in equal water)
  • ½ cup Peas
  • 2 tbsp Oil
  • 1 Chopped small onion
  • 3 tbsp Iyurved’s Weight savoury spread (order here)
  • 2 tsp Chopped garlic and ginger
  • 1 tsp Cumin seeds
  • 1 tsp Lemon juice fresh
  • Chopped green chili (optional)
  • Chopped handful coriander
  • Salt to tatse


  • Heat oil in pan. Add cumin,ginger, garlic and onion. Saute for a minute.
  • Add peas, chillies, salt. Cook for 3 minutes.
  • Add boiled quinoa/ millet (without water), Iyurved’s Weight savoury spread (order here) Cook for 5 minutes.
  • Add lemon juice to taste.
  • Garnish with coriander. Serve!!

1 cup –  210 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

4. Spinach pasta
Spinach pasta recipe
Spinach pasta


  • 1 cup Pasta
  • ½ cup Spinach puree
  • 1 Chopped onion
  • 3-4 cloves Chopped Garlic
  • 1 tsp Grated ginger
  • 2 tbsp  Sorghum millet
  • 2 tbsp Iyurved’s Weight savoury spread (order here)
  • 1 tbsp Schezwan sauce
  • 1 tsp Chilli flakes
  • ¼ cup Milk
  • 1 tbsp Oregano
  • 2 cups Water
  • 1 tbsp Oil
  • Salt to taste


  • Initially, add some water, pasta to a pan and cook the pasta and keep it aside.
  • In another pan, add oil, grated ginger, garlic, chopped onion and saute well. 
  • Now add schezwan sauce, oregano, chilli flakes and Iyurved’s Weight savoury spread (order here)
  • To this, add sorghum millet and cook on low flame for few seconds.
  • Now, add spinach puree, salt and mix well. 
  • Pour milk and add the cooked pasta, stir well, cook for a minute.
  • Spinach pasta is ready to serve!!

You may add 1 tbsp of Iyurved’s Weight savoury spread (order here)to the pasta while it is being cooked or to the cooked pasta when serving your child.

1 cup –  160 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

Millet and veggies appam recipe
Millet and veggies appam


  • 1 cup Ragi / Finger millet
  • 1 Chopped Medium size beetroot
  • 1/2 cup Chopped Carrot, Broccoli
  • 2 tbsp Iyurved’s Weight savoury spread (order here)
  • Salt to taste
  • 1 tsp Oil
  • Water as required


  • Finely chop the beetroot, carrot and broccoli.
  • Grind them in a coarsely in a mixer.
  • Mix the coarse mixture of veggies and Iyurved’s Weight savoury spread (order here) with finger millet.
  • Make a batter with pouring consistency by adding little water in it.
  • Grease the appam pan with oil.
  • Once heated pour spoonful of batter in each mold. Cover and cook on medium flame. After 3 minutes flip over each appam and cook from other side for 2 minutes.
  • Take out on a plate and serve with coriander chutney or green chili sauce.

1 appam –  23 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

6. Beetroot idli
Beetroot idli recipe
Beetroot Idli


  • 1 cup Samai millet/ rice
  • ½ cup Urad dal (Split black gram)
  • 1 cup Beetroot puree
  • 1 tbsp Ghee/oil
  • 3 tbsp Iyurved’s Weight savoury spread (order here)


  • Soak rice and dal for 3-4 hours.
  • Grind it to make a thick paste. Keep it for rest overnight for fermentation.
  • Add beetroot paste, salt and Iyurved’s Weight savoury spread (order here)
  • Mix it well and pour the batter into greased molds.
  • Put the idli maker into steamer, cover it and cook for 15-20 minutes.
  • Let it cool and serve with coconut chutney.

1 beetroot idli – 80 calories
Additional nutrition benefits 
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).

There is no reason to be concerned if your youngster consumes too much iron one day but not enough the next day. However, keep track of your child’s iron consumption on a weekly basis, and if he falls short, be sure to supplement his diet with the items listed above. Make it more exciting and also start making snack time enjoyable for your child, and he or she will be consuming the proper quantities of foods for iron in no time!


It’s no SECRET that following an Ayurvedic lifestyle has numerous advantages. This unique collection of Ayurvedic spreads is an easy solution to feed daily nutrition for Immunity, Eye, Brain development, Bone strength and overall growth to kids without any fuss. To know more about kid’s ayurvedic foods –SHOP HERE.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is underweight according to his/her age or has less appetite, you can give Kids and Teens WEIGHT Savoury Spread | 0% preservative | 0% Palm oil | 0% Refined sugar | Made with Ashwagandha, Mulethi, Turmeric, Shalaki, Brahmi | ORDER |


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