[Raw Children] Preventing Anemia on a Raw Food Diet

This post is part of Raw Children Week, a week dedicated to raising children the healthy way.

A reader asked me the following question:

I have a question about preventing anemia when on a raw food diet, especially where there is a family history of serious thyroid issues and it is not recommended to feed foods high in oxalic acid or thyroid inhibiting foods too often even if they are high iron foods. Growing children need a lot more of these nutrients, how can anemia be avoided or rectified if this is the case?

It is always difficult to take a somewhat restrictive diet and restrict it even more because of health issues. Luckily, there are many foods that are high in iron and low in oxalates -- just be sure to show the list below to your doctor as I don't have enough information about your family history and needs. So, the list is just a starting point, but I hope you'll find foods you hadn't thought about in it.

- Avocado: 6% RDA per avocado.
- Broccoli (low in oxalates, but potentially thyroid inhibiting especially when raw): 8% RDA per 2 cups.
- Romaine lettuce: 6% RDA per 2 cups.
- Flax seeds (low in oxalates, but potentially thyroid inhibiting): 8% RDA per 1/4 cup, ground.
- Peas: 12% RDA per cup.
- Non vegan raw diet: meats such as wild salmon, and most meats, really (though I only recommend a few kinds). Low oxalate diets may benefit from added meats to meet iron requirements, so I recommend looking into sustainable meats and deciding what feels right for you.

I would recommend steaming iron rich greens like broccoli, and making sprouted flax crackers if your child tolerates them. Avocado is an amazing food and can be added to salty and sweet dishes alike. Peas are iron rich, and pea protein might be a good addition to smoothies. Brown rice is moderate on oxalates, and sprouted brown rice protein (like Sun Warrior) is iron rich -- you can add it to smoothies as well. Iron is better absorbed when coupled with vitamin C. Make a lemon dressing to go with your salad, add orange juice to your green smoothies, etc.

I want to mention that in special cases, getting enough from food might be tough. If you find that the numbers aren't rising as expected, iron supplementation might be something to look into. I personally recommend ionic iron as it's just iron without the fillers and colorings present in supplements marketed for children. And, it's supposed to be very easily assimilated by the body.

What are your favorite sources of iron?

Do you need healthy lunchbox recipes for your children? Raising children is the most important and rewarding thing you do. You know how important nutrition is to their success. A healthy diet--one that avoids sugary snacks and processed foods--is a crucial element in a child's academic success (not to mention his or her overall health).  
Kids who eat well do better in school and are less likely to have problems sitting still, following directions, and focusing their attention. Shannon "Shakaya Breeze" Leone's new book The Healthy Lunch Box is just what we need to  inject a big dose of fun and interest into meal planning and lunch packing -- not to mention eating!