Red meat, poultry, and fish are known for the rich amounts of iron they contain. But not everyone is turned on by the idea of feeding their kids a diet that contains these foods. So when families choose to go meat-free, parents must be meticulous about providing adequate sources of iron for vegetarian children.
Importance of Iron in a Child's Diet
Iron transports oxygen to the blood, regulates the metabolism, provides energy and stamina, and gives warmth to the body. This essential element also synthesizes white blood cells, brain chemicals, and DNA. The consequences of a child not having enough iron in her diet can include the inability to think, anemia, and an increased risk of infections.
The type of iron found in fruits, veggies, nuts, and legumes (non-heme iron) is not absorbed as efficiently by the body as the iron contained in meats (heme iron). For this reason, the recommended daily allowance (RDA) of iron for meatless kids is higher than that of youngsters who eat meat. But if parents are diligent about choosing the right foods, their kids’ vegetarian diets can be just as nutritionally sound as one that contains meat.
Sources of Iron-Rich Foods for Meatless Kids
Providing enough iron-rich foods for meatless kids is not as difficult as it sounds; there are plenty of vegetarian-friendly foods that are chocked full of this vital element. So if the right foods are implemented into a child’s diet, a vegetarian eating plan can be just as nutritionally sound as one that contains red meat, fish, and poultry.
Some excellent sources of iron for vegetarian children include:
- black beans
- bok choy
- broccoli
- soy beans
- seeds and lentils
- spinach
- tofu
- pinto bean
- chick peas
- prunes
- enriched pasta
- watermelon
- green beans
- lima beans
- turnip greens
- whole grains
- peanut butter
- beets
- cantaloupe
- garbanzo beans
- raisins
- apricots
- almonds
- black eyed peas
- kale
- potatoes that contain the skin
Vitamin C makes non-heme iron easier for the body to absorb; so combining iron-rich foods with those that are rich in vitamin C makes getting the necessary amounts of iron simpler for kids. Foods such as broccoli, potatoes, and bok choy contain both iron and vitamin C, so implementing foods such as these into a vegetarian child’s diet is good practice.
Providing vegetarian kids with foods that are rich in iron is important for a number of functions in the body. However, high doses of iron can be toxic, so never give young children iron supplements. If you feel a child is iron deficient, increase the amount of iron-rich foods in her diet, and talk to a doctor.
References:
Better Health Channel. Accessed 10-10-09
KidsHealth.org. Accessed 10-10-09
Charlina Stewart - Charlina has dedicated more than a decade of her life making a positive difference in the lives of children. During her time as an early ...
