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You have probably heard that you need to make sure many beneficial nutrients are part of your diet during pregnancy. You need protein-rich foods for muscle and tissue development. You need calcium for bone health. The list just never ends.
During pregnancy, you are not only eating to support your body’s change, but your body is also expanding to provide nutrients for your growing baby. Therefore, you must ensure you load on all essential nutrients during pregnancy.
Iron is an essential nutrient that you must increase during pregnancy. It is necessary for both fetal and maternal health. However, your body does not naturally make iron, so you must ensure it is present in your body in adequate amounts through your diet.
Why Is Iron Important?
The importance of iron in pregnancy stems from your increased blood volume. Your body’s blood volume rises by about 50% to accommodate the extra work your body is doing. You need iron to keep up the blood flow and transport oxygen.
A lack of iron can cause anemia, which is a serious problem that can make you weak, cause problems for your fetus, and even cause maternal mortality.
Other benefits of iron in pregnancy are:
- DNA synthesis
- Energy metabolism
- Immune function
- Cognitive development and function
- Muscle function
Types of Iron
Iron is of different types, making it easy to find in various meals and supplements. You can categorize iron into two groups based on their sources and how they are absorbed. The two major types of iron are:
- Heme Iron
Heme iron is essential for a pregnant woman. It is highly bioavailable, making it easier for the body to absorb. Therefore, it is usually the most recommended type of iron.
- Non-Heme Iron
You do not have to worry much if your pregnant body cannot stomach animal protein. Non-heme iron is the way to go. Although it’s not as easily absorbed as heme-iron, you can enhance its absorption by taking it with vitamin C.
Pregnancy-friendly foods rich in heme iron
Adequate heme iron intake is essential during pregnancy, and your best option is to get it from your meals. The table below details some pregnancy-friendly foods rich in heme iron, with their examples, benefits, iron quantity, and meal suggestions.
Heme Iron Food | Benefits | Examples | Iron Quantity | Suggestions |
Lean red meats | Rich in heme, iron, protein, and essential vitamins like B12 | Beef, lamb, pork | Approx 1.5 milligrams/ 3-ounce serving | Incorporate lean-cut beef, pork, and lamb into your meals often |
Poultry | Lower in fat compared to red meat and also a good source of heme iron | Chicken, turkey | Approx 1.5 mg/ 8-ounce serving | Take skinless beef breasts or thighs roasted or grilled |
Fish | Rich in protein, heme iron, and omega-3 fatty acids | Salmon, tuna, mackerel, sardines | Approx 0.5-1.5 mg per 3-ounce serving | Aim to include low-mercury fish in your meal about three times a week |
Shellfish | Extremely rich in heme iron and other minerals like zinc and selenium | Oysters, clams, mussels | Approx. 3-5 mg per 3-ounce serving | Add thoroughly cooked shellfish to your meals often |
Organ meats | Very high in heme iron, folate, and vitamins A and B12 | Liver | 6.1 milligrams/ 3-ounce serving | Include small portions occasionally. Consume in smaller quantities due to high Vitamin A content. |
Pregnancy-friendly foods rich in non-heme iron
Non-heme iron is also an essential element for pregnancy. While your body cannot absorb non-heme iron as easily, it can be especially handy for people who cannot tolerate heme iron-rich food sources during pregnancy.
In the table below, you should learn about some non-heme iron foods, their benefits, iron quantity, and meal suggestions.
Non-heme Iron Food | Benefits | Examples | Iron Quantity | Suggestions |
Legumes | High in non-heme iron, protein, and fiber | Lentils, chickpeas, beans (black beans, kidney beans, navy beans) | 3.3 mg per 1/2 cup cooked | Add to soups, stews, salads, or make bean-based dips like hummus. |
Tofu and Tempeh | Excellent plant-based sources of iron and protein | Firm tofu, tempeh | 3 mg per 4 ounces | Use in stir-fries, salads, or grilled as a main dish. |
Dark Leafy Greens | Rich in iron, vitamins, and antioxidants | Spinach, kale, Swiss chard, collard greens | 2.6 mg per 1 cup cooked | Include in smoothies, salads, sautés, soups, or as a side dish. |
Nuts and Seeds | Packed with iron, healthy fats, and protein | Pumpkin seeds, sesame seeds, sunflower seeds, cashews, almonds | 2.1 mg per ounce | Add to yogurt, oatmeal, salads, or eat as a snack. |
Whole Grains | High in iron, fiber, and essential nutrients | Quinoa, brown rice, oats, fortified cereals | 1.8 mg per 1 cup cooked | Incorporate into breakfast bowls, salads, or side dishes. |
Dried Fruits | Good sources of iron and natural sugars for energy | Raisins, apricots, prunes, dates | 0.8 mg per ounce | Add to trail mix, oatmeal, or as a snack. |
Fortified Foods | Specifically enriched with iron to help meet daily requirements | Iron-fortified cereals, bread, pasta | Varies by product | Choose fortified options for breakfast or snacks. |
How to increase iron absorption
Increasing your iron absorption rate can help you benefit more from your iron intake. The best way to enhance your iron absorption is to take vitamin C. Sources of vitamin C include:
- Citrus Fruits like oranges, grapefruits, lemons, and limes
- Berries like strawberries, raspberries, blackberries, blueberries, and kiwi
- Cruciferous Vegetables like broccoli, cauliflower, kale and Brussels sprouts
- Peppers like red and green bell peppers
Warning Signs of Iron Overdose
While iron is an essential nutrient for pregnancy, you should watch out for warning signs that you are overdoing your iron intake. Iron is only good in the right dose. When taken too much, iron can cause several adverse effects. You should know the warning signs of iron overdose to enable you to discontinue its use immediately and also seek treatment if necessary.
When you overdose on iron, the following happens, especially in the first few hours:
- Nausea and vomiting, often accompanied by blood
- Intense stomach cramps and pains
- Diarrhea that may also contain blood
- Extreme weakness and tiredness
- Low blood pressure
- Dizziness and fainting
- Shock
You should get immediate medical help after noticing these symptoms, as they are only warning signs. The situation can get worse if not managed properly and on time.
How to Take Iron Supplements
You should not simply take iron supplements because you think you need more iron during pregnancy. Taking it correctly will help you maximize its effects and prevent possible problems.
Follow these steps if you need to take iron supplements during pregnancy.
- Involve a medical practitioner throughout the journey
- Take the necessary tests to know your iron level and determine how much iron supplements you need to add to your intake
- Research each supplement and take the best for you, considering your diet, needs, and other medications you take
- Iron supplements are best taken on an empty stomach, as they are better absorbed that way. You should take your supplements at least two hours before a meal.
- Take your supplement at the same time each day for your body to settle into a routine
- Enhance absorption with vitamin C and stay away from iron inhibitors
- Manage possible side effects by introducing the supplements to your body gradually
- Drink plenty of water and eat right while taking the supplements. You can take the supplement with little food if the side effects are too bothersome.
- Avoid overdose and regularly monitor your iron level to determine when to adjust your intake
How Much Iron Do You Need during Pregnancy?
The required daily amount (RDA) of iron for pregnant women is 27 milligrams daily. This is a significant increase from the required 18 milligrams for women of childbearing age who are not pregnant. You only need 8 mg of daily iron intake after menopause.
Your RDA is different if you are a vegetarian or on a vegan diet. You need to multiply these figures by 1.7, giving you 45.9 mg during pregnancy, 30.6 mg while you are not pregnant, and 13.6 mg after menopause.
Frequently Asked Questions
Prenatal pregnancy is the period of pregnancy before the baby is born, while postnatal pregnancy is the period after the baby is born. These are the two stages of a woman’s pregnancy journey.
Focus on iron-rich foods to ensure proper blood levels during pregnancy. Iron-rich foods that can help your pregnancy journey include beef, lamb, pork, chicken, turkey, salmon, tuna, sardines, lentils, black beans, chicken peas, oysters, clams, spinach, kale, bread, pasta, and iron-fortified cereals.
If you have a possible case of anemia or iron deficiency, it is essential that you quickly find ways to correct the situation. Iron supplements are your fastest way to increase your body’s iron level quickly. You should increase your iron dietary intake of iron. Eat many red meats, nuts and seeds, dried fruits, and legumes. You can enhance your iron absorption by taking vitamin C-rich foods and supplements. Lastly, avoid iron inhibitors like coffee, tea, and calcium-rich foods.
heyy, just wondering if anyone knows how much iron is too much? got a bit worried reading the part about iron overdose. thanks!
It’s essential to follow the recommended dietary allowance for iron, especially during pregnancy. Consult with a healthcare provider for personalized advice.
When my wife sends me to the store for prenatal vitamins, I feel like I need a tool belt and a manual. This iron info is nuts!
Really appreciate the list of pregnancy-friendly foods rich in iron. It’s exactly what I needed to see today.
i didnt know there were different types of iron. pretty cool info.
hey, does anyone actually know a gamer who cares about iron? asking for a friend lol
actually, yeah. being healthy affects your gaming stamina. gotta keep those iron levels good!
Could you elaborate on how to increase iron absorption? This article is quite informative, but I’d love more details.
Certainly! Combining vitamin C rich foods with iron-rich foods can significantly increase absorption. I’ll consider adding more on this topic in future articles.
Great tips on iron intake during pregnancy. Sharing this with my travel community. Solid advice for pregnant travelers.
The information on non-heme and heme iron is accurate and crucial for dietary planning. Interesting read.
love the focus on food sources of iron. always better to get your vitamins from food when you can. nice job on this article.
Thank you for your kind words! Totally agree, natural sources are the best way to go.
is it just me or is taking iron supplements easier than eating all that food?
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
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