11. Nuts and seeds
Nuts and seeds, such as cashews, pumpkin seeds, and sesame seeds, contain considerable amounts of iron per serving. For instance, one ounce (approx. 28g) of cashews can offer 1.9 mg iron, whereas half an ounce of pumpkin and sesame seeds can give 2.1 mg iron. Feeding whole or chopped nuts and seeds to children younger than four years can be a choking risk. Therefore, stay cautious and preferably feed nuts and seeds to younger children in powder form or as a nut or seed butter in a thinned-out creamy texture.
12. Whole grains
Whole grains, such as whole oats, whole wheat, quinoa, fortified rice and brown rice, have three parts — bran, germ, and endosperm. Bran is the outermost layer that contains several vital micronutrients, including iron. Feeding a slice of whole wheat bread and a cup of whole wheat spaghetti can provide about one milligram of iron, which can add to your child’s iron needs.
