Kids and iron — How much do they need?
Iron is an important part of a healthy diet.
At various stages throughout their youth, children require different amounts of iron.
Newborns
Newborn babies who breastfeed probably get enough iron from their mothers. (Moms, make sure you continue taking prenatal vitamins while you’re breastfeeding.) Infants who are not breastfed should be given iron-fortified formula.
Babies 6- to 12-months old
Between 4 and 6 months of age, iron-fortified cereal is introduced. As they approach their first birthday, infants need 11 milligrams of iron a day.
Kids 1- to 12-years old
Beyond the age of 1, children should be getting between seven and 10 milligrams of iron every day.
Adolescent boys
As they develop into teenagers, adolescent boys should get about 11 milligrams of iron each day. Young athletes or boys who engage in intense exercise may require extra iron in their diets.
Adolescent girls
These young women are growing quickly and need 15 milligrams of iron a day to replace what they lose from their bodies when they begin menstruating. Athletic girls may need even more iron.
Iron from red meat is easily absorbed by the body, but there are other foods that are also rich in iron:
- tuna and salmon
- dark poultry
- eggs
- leafy green vegetables
- enriched grains
- tofu
- dried fruits
- iron-fortified breakfast cereals
Stock up on iron-rich and iron-fortified foods and snacks and serve them every day.
What’s your family’s favorite iron-rich food?
