Iron deficiency anemia (EYE-urn  di-FISH-un-see  ah-NEE-me-ah) means there is not enough iron in the red blood cells. Our bodies do not make iron. We get it from the foods we eat.

Iron is important because it helps build red blood cells. Red blood cells deliver oxygen throughout the body so we grow, think and function normally. An anemic child gets tired easily, looks pale, has a poor appetite and may have headaches.

Anemia can happen in children during rapid growth spurts between the ages of 6 months and 36 months and during adolescence. Adolescent girls are at greater risk if they have heavy menstrual bleeding and poor eating habits. To help prevent anemia, your child should eat foods rich in iron and high in vitamin C and at the same time. Vitamin C helps the body absorb more iron. Your child may also need to take an iron supplement.

There are foods that block the absorption of iron. Have your child eat these foods when not eating iron-rich foods. Below are lists of foods to help treat your child’s anemia.

Foods Containing Iron

Foods High in Vitamin C That Help Iron Absorption

Foods high in vitamin C should be eaten at the same time as iron-rich foods. Vitamin C helps the body absorb iron.

Good

Better

Best

banana

fortified cereals, oatmeal

beef: all red meat

raisins

enriched bread, pasta, rice

organ meats

dried fruit

lentils and beans (except soybeans)

pork

canteloupe

nuts, nut butters, seeds

chicken

mango

eggs

turkey

tomato juice

enriched tortillas

fish

potatoes (with skin)

cooked spinach

oysters, clams, mussels

Fruits:

  • Oranges, tangerines
  • Grapefruit
  • Strawberries
  • Mango, papaya, kiwi
  • Lemons, limes
  • Pineapple
  • Melons
  • Juices with vitamin C

Vegetables: These foods are best eaten raw or lightly cooked by steaming or microwave. Over-cooking will reduce the amount of vitamin C in them.

  • Broccoli
  • Red and green peppers
  • Sweet and white potatoes
  • Cauliflower
  • Spinach, kale, leafy greens
  • Winter squash
  • Brussel sprouts
  • Cabbage
  • Tomatoes, tomato juice

Fresh fruits and vegetables are best but canned or frozen work well too.

Foods That Block Iron Absorption

Some foods can block the body from absorbing iron. Many of these foods are still important to eat. Try to eat foods high in calcium (*) and these other foods at least an hour before or after your child eats foods with iron.

  • milk, cheese, yogurt*
  • soy, tofu*
  • chocolate
  • ice cream
  • grapes
  • popcorn
  • sardines, canned salmon*
  • pomegranate
  • coffee, tea
  • blueberries, raspberries, blackberries

Other Tips

  • Cooking foods in iron skillets and pots adds a small amount of iron to the body.
  • Warning: Do not give dried fruits, nuts, peanut butter, popcorn or sunflower seeds to children under the age of 4 years until their back teeth (molars) grow in. These foods can cause choking.

Iron Supplements

When to Call the Doctor

Call the doctor if your child:

  • develops diarrhea or vomiting
  • refuses to take the iron medicine after you try to give it for 3 to 5 days
  • has constipation, nausea or stomach pains

Anemia: Iron Deficiency (PDF)

©1978, Revised 9/2020, Nationwide Children’s Hospital