7. Dried fruits
Dried fruits, such as prunes, raisins, apricots, figs, and dates, are nutrient-dense foods that can provide a significant amount of iron. Children between two and eight years need around 1 to 2 cups of fruits in a day (15). You may add half a cup of dried fruits to your child’s daily diet (equivalent to one cup of fruits) to provide them with sufficient amounts of iron.
8. Soy foods
Soy or soybean is a protein-dense food that contains high amounts of iron. According to USDA, half a cup of cooked soybeans can offer 4.4 mg iron. Experts advise consuming fermented soy products, such as tofu and tempeh, as fermentation increases the iron’s bioavailability from soybeans.
