12 Best Iron Rich Foods for Babies to Consider

Iron is a vital nutrient that is essential for growth and development during the early childhood. As a matter of fact, a diet that is deficient in iron can cause many health problems including growth and developmental delays and behavioral issues in a child. This is why iron rich foods for babies are so important.

various colors of baby food in plastic bowls; iron rich foods for babies

Thankfully, many foods can provide this vital nutrient in the diet. In this article, we will be taking a look at ten such iron rich foods for babies. The foods are listed in decreasing order of their iron content and their ability to provide dietary iron. So, let’s begin.

The 12 Best Iron Rich Foods for Babies

Here is our list of the 12 best iron rich foods for babies, in no particular order.

1. Red Meat: iron rich foods for babies

raw red meat on a table

Red meat is one of the best iron rich foods for babies. The iron present in red meat is different from that found in plant sources in that, it is attached to proteins called heme proteins.

As a result, the iron in red meat is often called heme iron. The body absorbs heme iron at a rate of 7 to 35 percent, which is significantly higher compared to non-heme iron that is absorbed in 2 to 20 percent.

You can feed your baby pureed meat such as beef, chicken, and pork from the age of 4 to 6 months. The pureed meats contain high amounts of heme iron that are easy to absorb and don’t cause any gastric trouble as well.

As for the amount, it depends on the age of your baby. You can start with one teaspoonful of pureed meat and increase the amount gradually over time.

Babies can have a difficult time eating pureed meat in the beginning.

If your child does not want to eat the meat at first, try feeding it after a gap of a few days. If you are introducing pureed meats for the first time, try to introduce various meats one at a time. That way, you will have a better chance of success.

2. Quinoa

a bowl of quinoa salad; iron rich foods for babies

Another great option for iron rich foods for babies is quinoa. Quinoa contains as much as 8 mg of iron per half-cup. Although the iron in quinoa is non-heme iron that is less readily absorbed, it is one of the richest sources of non-heme iron.

You can start feeding quinoa to your baby as early as six to eight months. However, babies do tolerate quinoa before that age as well.

Quinoa is a great alternative to meat for vegetarian families. Another advantage of quinoa is the fact that it is a versatile ingredient. You can make a wide variety of recipes using this grain such as cereal, pilaf, and even burgers.

You can find some great baby food recipes using quinoa here.

3. Sweet potatoes

a sliced sweet potato on a cutting board

One of the tastiest foods on this list, sweet potatoes are quite rich in non-heme iron as well. They contain 2.5 mg of iron per half cup.

Apart from the iron, sweet potatoes are also rich in vitamin A and C. Including them in the diet of your baby can boost the iron intake.

The fact that they are sweet and you can make some recipes out of them is an added advantage. You can start giving cooked, pureed sweet potatoes to your baby as early as four to six months of age.

Once your child is old enough to eat finger foods (around ten months), you can try feeding cooked and cut up sweet potatoes, as well as occasional sweet potato fries!

4. Beetroot

several beetroot vegetables on a wooden surface; iron rich foods for babies

Beetroot is a tasty vegetable that is one of the best iron rich foods for babies. It contains about 1.1 mg of iron per cup. It can be easily cooked and pureed to feed your baby. You can start giving beetroot puree to your baby from the age of six to eight months.

Just make sure that you take off the peel from the vegetable before you puree it. The skin of beets is not easily digestible and can cause some problems.

It is best to puree the root vegetable and strain it through a coarse strainer to make sure that all the pieces of peel are removed.

5. Green leafy veggies

a bowl full of fresh spinach

Dark greens are ideal for your baby. Not only are they one of the best iron rich foods for babies, but they also contain many other micro-nutrients. Veggies like spinach, kale, and collard greens are rich in iron.

They are easy to feed to a baby as well. You can cook them and make a puree to feed babies as early as four to six months of age.

If you want to get the full advantage of these veggies, try and add some vitamin C containing vegetables into the mix. Tomatoes or lemon juice are ideal. The vitamin C helps in the proper absorption of the iron from these leafy greens.

6. Beans

a large pile of lentils legumes on a table; iron rich foods for babies

Beans and lentil legumes are also a great source of iron and other nutrients. You can introduce beans and lentils in your baby’s diet as early as six to eight months.

The non-heme iron present in these foods needs Vitamin C to be absorbed properly. Hence adding a little lemon juice or tomatoes in cooked lentils and beans is an excellent idea.

That said, as these foods are rich in protein, they can be a bit challenging to digest. A young and sensitive tummy may not be able to handle a lot of beans, and hence, you should take it slow. Start with a few teaspoons and increase the amount gradually.

7. Green peas

a large pile of green peas

Green peas are also one of the best iron rich foods for babies that contain non-heme iron. You can start feeding pureed peas as early as four months of age.

Peas are easy to digest and provide some nutrients apart from iron. They contain 2.1 mg of iron per cup, which is quite high for a vegetable.

Again, as peas are high in protein content, they can be a tad difficult to digest completely. Starting slow and building up the amount is the key. Also, make sure that you are avoiding frozen peas.

8. Oats

two bowls of oats on a table; iron rich foods for babies

Oats are easy to digest, quick to make, and delicious. They also contain high iron content that makes them one of the best iron rich foods for babies. You can make a nice oatmeal cereal or porridge for your baby with this versatile food.

Oats are less constipating than rice, and hence oatmeal cereal is better than a rice based cereal for babies that have recently started to eat solid food. Also, babies do prefer the taste of oatmeal over that of rice cereal.

9. Eggs

carton of eggs, best iron rich foods for babies

When choosing eggs as an option for the best iron rich foods for babies, stick to the egg yolks. These are the best source of iron from the egg.

Scrambled eggs are an excellent recipe to go with, as kids are generally a huge fan of them. You can even add milk or cheese to the eggs to help babies get their dairy intake for the day.

You can also serve them the eggs with a glass of orange juice, which will help their body absorb iron.

10. Tofu

tofu, best iron rich foods for babies

If you are a vegetarian or vegan family, you may struggle to find iron rich foods for babies that can give them the nutrients they need. Tofu is an excellent choice for this.

Tofu has 6 mg per a 4-ounce serving, so it is a fantastic vegetarian option for iron. It is an easy finger food when chopped up, and children tend to enjoy the texture.

11. Seafood

cooked and peeled pile of shrimp, iron rich food for babies

Although many young children tend to stay away from seafood, it is an excellent source of iron. It can be a particularly good choice if you are a pescatarian family.

Tuna, shrimp, and clams are all excellent seafood choices as iron rich food for babies. You can even make a pasta and incorporate seafood into it, especially if your child is nervous about trying seafood.

12. Dried fruits

dried apricots, iron rich food for babies

Finally, our last option of iron rich foods for babies is dried fruit. These include raisins, dates, prunes, and apricots. Generally, they will contain about 1.5 to 3 mg per serving.

For some options for your young one, you can add them to your kid’s cereal, bake them in muffins, or pack them in their backpack for a small snack.

Which Iron Rich Foods for Babies Should You Choose?

When it comes to choosing the best iron rich food for babies, it all boils down to personal preference. If you don’t mind eating meat, the best source of iron for your baby is undeniably the beef liver.

Not only does it contain a lot of iron, but it also contains the readily-absorbable heme iron. Add that to the fact that you can quickly make a puree out of it, and that makes it a clear choice for an iron rich food.

However, if you are a vegetarian, you still have a lot of options to choose iron-rich foods for babies. Among all the veggies listed above, quinoa and sweet potatoes are the best. Both of these foods are easy to make, versatile and most importantly, rich in iron.

The fact that they are easy to digest for a baby only makes them more attractive.

Choosing Iron Rich Foods for Babies

Although all these veggies, legumes, and beans contain a lot of iron, it is important to note that they do contain non-heme iron. Iron in this form is absorbed slower compared to heme iron as we noted earlier. However, you can accelerate the absorption by adding some vitamin C-containing ingredients such as lemon juice or tomatoes to remedy this.

The point is that iron is a vital nutrient that is essential for the proper development of your baby. Make sure that the baby’s diet contains enough iron by including these foods as much as you can.

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8 Baby Shower Games For A Genuinely Fun time


One of the most beloved traditions during pregnancy is the baby shower. The birth of a baby has been cause for celebration since ancient times. Through the years, this joyous occasion has evolved into the modern shower party that has become extremely popular today. It is a time for loved ones to gather, laugh, eat, and bring gifts for the new member of the family. But what is a baby shower without games?

baby shower with pregnant mom to be looking happily at a onesie with her two girlfriends by her side

Baby shower games are fun and creative, while also providing a chance for those in attendance to get to know one another better. Are you planning such an event soon? Then some of these crowd-pleasing baby shower games should definitely be on your to-do list.

1. Pin the Baby on Mommy

pregnant woman in black bra and skirt with naked belly from side view

Remember the classic birthday party game Pin the Tail on the Donkey? Here is a funny twist on that game that would be perfect for a baby shower. However, it does involve some preparation. A few days in advance, take a picture of the mom-to-be, from the side. Take it to a photo lab and have the picture enlarged to poster-size.

You will also need a drawing or picture of a baby, with some double-sided tape on the back. Blind-fold each guest and give them a couple of twirls, then let her “pin” the baby on the mom. The person who gets the baby closest to mom’s tummy wins a prize – like maybe a special cupcake or a goody bag.

2. Feed the Baby

The best baby shower games are those that keep the crowd laughing. On that note, is there anything messier than baby feeding time? While the mess may not be something the parents-to-be are looking forward to, it can be outrageously funny as a game for shower guest.

Arrange two rows of chairs across from each other. Next, divide guests in two groups: one group will sit on one row, the second will sit across from them in the other row. Tie a napkin on the people of one row—they will be the hungry babies. The other group will be blindfolded and will play the feeding parents.

Give each “parent” a little jar of baby food and a spoon, and set a timer for 60 seconds. The team who empties their jar to “feed the baby” first wins. Needless to say, this game is a messy riot that everyone will love!

3. Loaded Diaper!

woman smelling baby diaper at a baby shower with gifts in the background

Action baby shower games get more guests involved than traditional guessing games. Add in the fact that new moms need preparation for changing diapers, and there’s no better time than the present to give this fun game a go. You will need some inexpensive newborn diapers (folded napkins are fine, too), and a few varieties of chunky candy bars. Number each diaper with a marker and print off enough numbered papers for guests.

Before the party, put a melted dab of candy bar in each diaper (the messier, the better). Each player must smell the numbered diapers and write down what type of candy they think is in each. Tasting is also encouraged! The guest with the highest number of correct answers is the winner.

4. Fashion Designs for Baby

Not all baby shower games need to be a competition. For this game, parents will get to keep the results as wearable keepsakes. Buy enough plain white onesies for each person attending the shower, a variety of fabric paints, and brushes.

Next, place a piece of cardboard inside each onesie to turn the cloth into a canvas. All that’s left is to encourage guests to get creative and paint unique designs that the baby will be able to wear. If you want to make it a contest, have everyone vote for which design they think is the best.

5. Potty Race

One of the most frustrating parts of pregnancy? Going to the bathroom every 5 minutes. Some expecting mothers swear that the baby is “dancing” on their bladders. Have some fun with this concept by suggesting a game that will have guests make a wild dash to the potty. Provide a jar, a balloon, and a quarter for each guest.

To play, line the jars across the room. Have the guests blow up their balloons and tuck them under their shirts, as if they are expecting. Also, each player has to put the quarter between her knees.

When you give the signal, everyone hobbles as fast as they can to their jar, without dropping their quarter. If they drop it, they must put it back between their knees and start again. The person who drops the coin from her knees into her jar gets the blue ribbon and wins it all!

6. Baby Picassos

beautiful hand painted portrait of a baby sleeping from side view

Many baby shower games tap into guests’ creativity—like this one. Each guest gets a paper plate and a colored marker. Tell everyone that they will be drawing a lovely portrait of the baby and tell them they can be as artistic as possible. That sounds easy enough, right? As they pick up their markers, tell them to stop, because you forgot to mention something. They must draw the picture while the plate is on top of their heads!

Now, the real fun starts! People will be laughing while they try to balance a paper plate and draw a baby without seeing anything. The results will be hilarious! Tell the guests not to show anyone their pictures, but just write their names on the back of the plate. Let the mom-to-be judge the best one and congratulate the winning artist.

7. Bottoms up!

Do you enjoy baby shower games that involve refreshments? This outrageous game offers your guests something cold to drink—only in a bottle! Buy a few inexpensive baby bottles (enough for each guest), and fill them with the drink of your choice. If you are serving alcohol, beer would work best. Alternatively, fruit juice or soda works just as well for children or for a shower sans alcohol.

Give each person a bottle and blow the whistle. The winner is the first player to drink her bottle dry. Remember that biting a hole in the nipple or removing it to drink from the bottle is cheating!

8. Don’t say ‘Baby’

When it comes to this shower, mum’s the word, at least as far as ‘baby’ is concerned. Let your guests know from the moment they come in that the word ‘baby’ is absolutely forbidden for the duration of the party – or for a set period of time, like until mom gets to open the presents.

If you’re serving alcohol, anyone who breaks the rule will need to do a shot. For alcohol-free showers, consider giving each guest a pin they have to hear for the duration of a challenge. When they hear someone else say ‘baby,’ they take that person’s pin. At the end of the night, whoever has collected the most pins wins.

To make things even more interesting, get out the karaoke machine and make your guests line up to sing tunes that heavily feature the word ‘baby’ – like Baby One More Time, Ice, Ice, Baby, Hey, Baby, Always Be My Baby, and so on. The rules remain the same, so the guest will have to awkwardly hum over that part or replace ‘baby’ with another word. Hilarity will likely ensue.

Final Word

When you play baby shower games, be sure to take a lot of pictures and videos. These are moments that parents and their new baby will cherish for years to come. So don’t be afraaid to have a blast with these games while making awesome memories.

Do you know other unique baby shower games that would be entertaining? Your suggestions are welcome!

Image source: 1, 2, 3, 4

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