Iron is critical for your baby's brain development, and babies need iron-rich foods starting at 6 months when their iron stores from birth begin to deplete. Good news for Indian parents: traditional foods like ragi (nachni), dal, and green leafy vegetables are excellent iron sources. This guide includes easy Indian recipes that boost your baby's iron intake while complementing breastmilk or formula feeding.
Watch: Iron is most important fuel for 🧠 growth. You need to include iron rich food in your babies diet.
| Age | Daily Iron Need | Primary Sources |
|---|---|---|
| 0-6 months | 0.27mg | Breastmilk/Formula |
| 6-12 months | 11mg | Foods + Milk |
| 1-3 years | 7mg | Balanced diet |
Why 6+ months need more: Babies are born with iron stores that last about 6 months. After that, they need iron-rich foods.
Pro tip: Pair non-heme iron foods with Vitamin C (lemon, orange, tomato) to increase absorption!
Iron Source: Ragi (nachni)
Ingredients:
Method:
Cost: Ragi flour costs Rs. 80-100/kg - very affordable!
---
Iron Source: Moong dal, rice
Ingredients:
Method:
---
Iron Source: Spinach (palak)
Vitamin C Boost: Add tomato or lemon
Ingredients:
Method:
---
Iron Source: Egg yolk (excellent heme iron!)
Ingredients:
Method:
Note: Start with egg yolk; introduce whole egg after ensuring no allergy.
---
Iron Source: Chana dal
Vitamin C Source: Carrot
Ingredients:
Method:
---
Iron Source: Chicken (heme iron - highly absorbable!)
Ingredients:
Method:
---
Iron Source: Masoor dal
Vitamin C Source: Sweet potato
Ingredients:
Method:
---
Iron Source: Ragi
Ingredients:
Method:
---
Iron Source: Spinach
Protein: Paneer
Ingredients:
Method:
---
| Food | Iron per 100g | Best Age to Introduce |
|---|---|---|
| Ragi (nachni) | 3.9mg | 6 months |
| Moong dal | 3.5mg | 6 months |
| Masoor dal | 7.6mg | 6 months |
| Chana dal | 5.3mg | 7 months |
| Spinach (palak) | 2.7mg | 6 months |
| Egg yolk | 2.7mg | 7 months |
| Chicken liver | 9mg | 8 months |
| Chicken | 1mg | 8 months |
| Mutton | 2.5mg | 9 months |
| Dates (khajoor) | 1.5mg | 7 months (pureed) |
| Jaggery (gur) | 11mg | 8 months (small amt) |
All standard infant formulas are iron-fortified:
| Formula | Iron Content | Price (400g) |
|---|---|---|
| NAN Pro | Fortified | Rs. 650-750 |
| Lactogen | Fortified | Rs. 400-450 |
| Similac | Fortified | Rs. 700-800 |
| Aptamil | Fortified | Rs. 750-850 |
Important: Formula provides baseline iron, but after 6 months, food sources become increasingly important.
Watch for:
If you notice these signs, consult your pediatrician for testing.
Expert Insight: As Dr. Sumitra says, 'Fed is best. Formula is a completely valid choice and provides excellent nutrition.'
A: Until 6 months, yes - formula (NAN, Lactogen, Similac, Aptamil) provides adequate iron. After 6 months, you need to add iron-rich foods because baby's needs increase significantly (from 0.27mg to 11mg daily). Formula alone won't meet this increased requirement.
A: Yes, chicken liver is one of the best iron sources! Introduce after 8 months. Cook thoroughly, blend smooth, and start with small amounts (1-2 teaspoons). Liver is rich in heme iron (easily absorbed) and Vitamin A. However, don't give daily due to high Vitamin A - 2-3 times per week is enough.
A: Vegetarian babies can get adequate iron from: ragi, dal varieties (masoor, chana, moong), spinach, dates, and jaggery. The key is pairing these with Vitamin C (lemon, tomato, orange) for better absorption. Cook in iron kadhai when possible. If concerned, ask your doctor about iron drops.
A: Not usually necessary if baby is eating well and not anemic. However, your doctor may recommend iron drops for: premature babies, exclusively breastfed babies after 4 months, babies with diagnosed anemia, or babies who don't eat well. Always consult before giving supplements.
A: This is completely normal! Iron can darken stool to dark green or black. It's not harmful - just the iron passing through. If dark stool appears without iron foods, consult your doctor to rule out other causes.
A: From food sources, iron overload is very rare. The body regulates absorption from food. However, excessive iron supplements can be harmful. Never give iron drops without doctor's prescription, and keep supplements out of children's reach.
---
This article was reviewed by a pediatrician. Last updated: January 2025
---
Need personalized guidance? Book a consultation with our pediatricians or explore our Care Plans for 24/7 expert support!
Access 50+ pediatricians on WhatsApp anytime. Get instant answers for all your baby health concerns.
Explore Care Plans
Creamy Avocado Puree Recipe for Baby's Diet Quick Answer Avocado puree is one of the easiest and most nutritious first...
Does Your Child Drink Enough Water? A Guide to Hydration Quick Answer Babies under 6 months should NOT drink water - b...
Water Intoxication In Kids-Is it too harmful for small Kid? Quick Answer Yes, water intoxication (pani se nuksaan) is ...
A Nutritious 30-Day Meal Plan for Your 8.5-Month-Old Quick Answer At 8.5 months, your baby is ready for exciting new t...
What Is My Plate & How Is It Different From A Food Pyramid? Quick Answer: What Is MyPlate? MyPlate is the easiest way ...
