How to Increase Iron Absorption

smoothies-vitamin-CBabies and children need iron for their brain to develop normally. When babies start eating solids it’s very important to provide them with iron rich diet to support proper development.

I have a feeling that most of today’s new parents are well educated about it. But just in case you don’t know what food are rich in iron I will provide the list at the bottom of this post.

However, the point I want to make isn’t that the babies need iron. The point is how to offer them iron so it can be absorbed much more effectively by their bodies. Nothing too complicated – serve Vitamin C and Iron at the same time! Pretty easy huh?


The relationship between Iron and Vitamin C is very strong. Iron can be consumed by our bodies much more effectively when Vitamin C is present. On top of it, Iron is the main part of hemoglobin which is found in red blood cells and Vitamin C helps to synthesize red blood cells. So consuming them at the same time does only well for our bodies.

You can try to combine Iron – rich and Vitamin C – rich foods while feeding your little one but if you don’t have much time to think about it just add a little bit of orange into your babies’s water while eating dinner or finish up your dinner with some fruits rich in Vitamin C (full list at the below). My son likes oranges so I give him some during the dinner. It makes him happy to have them during the dinner and it makes me happy to see him combining Iron and Vitamin C. Everybody wins. Find your baby’s way and accommodate to its benefits. It’s a fun process and at the end watching your little one eating healthy and properly developing is so satisfying, isn’t it?

Vitamin C rich foods:
1. Guava
2. Papaya
3. Kiwi
4. Orange
5. Lychee
6. Berries
7. Pineapple
8. Mango
9. Avocado

1. Bell peppers
2. Broccoli
3. Cabbage
4. Brussels Sprouts
5. Cauliflower
6. Kale
7. Potato (sweet and white)
8. Asparagus
9. Turnip
10. Tomato
Iron rich foods:
Vegetables and Fruit:soup-vitamin-c
1. Spinach
2. Tomato
3. Edamame
4. Asparagus
5. Potato
6. Turnip
7. Beets
8. Kale
9. Dried Fruits

Meat and Poultry:meat-iron
1. Duck
2. Beef
3. Lamb
4. Chicken
5. Pork
6. Turkey

1. Octopus
2. Oysterfish-salmon
3. Shrimp
4. Crab
5. Clams

1. Mackerel
2. Trout
3. Bass
4. Tuna
Meat Alternatives:
1. Tofu
2. Soybeans
3. Lentils
4. Beans
5. Peas
6. Nuts
7. Eggs
8. Almond Butter


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