Foods That Boost Iron Absorption

We are about to share a super easy hack you can use to boost the iron absorption of your little one's food! 

BUT first- if you don't already know all about the importance of adding in iron rich foods (and what to add!) go check out our resource on this here.

Non haem iron (this is iron from plants) is not well absorbed by the body, but you can increase its absorption by adding in some Vitamin C!

What foods contain Vitamin C?

Iron absorption can be increased by eating foods high in Vitamin C alongside iron rich foods. Some foods that are high in Vitamin C to include:

• Citrus fruits (like oranges, grapefruit or a squeeze of lemon)
• Tropical fruits (like pineapple, rockmelon and kiwi fruit)
• Berries (like blueberries, raspberries strawberries- this include ones that have been frozen)
• Some vegetables (like capsicum, Brussel sprouts, potatoes, tomatoes, cabbage, spinach, green peas or broccoli).

However, Vitamin C content is significantly reduced by cooking so the best way to boost iron absorption is by offering these foods raw or only lightly cooking them.

Obviously, for babies this creates some limitations because raw vegetables like capsicum or broccoli aren't appropriate texture wise.

So what are the best ways to add Vitamin C to your baby's diet?

• Berries alongside a meal or mashed into foods like Weet-Bix
• A squeeze of lemon juice into things like hommus or nut butters
• A wedge of orange on the side of a meal for bub to suck on 
• Mashing some fresh kiwi or raspberries into porridge
• Finely grate carrot into porridge that also contains nut butters and chia seeds
• Puree spinach and green peas and use this as sauce for lentil pasta or to mix into eggs
• Finely grate strawberries into baby rice cereal

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