Iron is a vital nutrient that is considered critical for a healthy pregnancy. The demand for this mineral is higher during pregnancy as it helps maintain a higher blood volume for the mother and supports the development and growth of the baby. Reduced iron content in the expectant mother’s body can cause fatigue, anaemia, weakness and other issues. The body cannot make iron naturally, and it must be consumed through food or supplements. So, you must consume iron-rich foods during pregnancy. Keep reading to know what iron-rich foods to add to your diet.
A balanced diet is essential during pregnancy, and you should be aware of the daily requirements for specific nutrients like iron and folate. During pregnancy, the body needs more iron to help the body produce more red blood cells (RBC). These RBCs carry oxygen to the tissues and organs and the baby. So, iron in pregnancy is vital. Since the body cannot produce iron alone, you should get it from foods and supplements. When the body is low on iron content, anaemia develops and that puts you and the baby at risk of complications, including low birth weight and pre-term birth.
Iron is typically linked with animal protein, but if you are a vegan, a vegetarian, or cannot eat meat due to morning sickness, iron can also be found in plant sources. Iron is classified as heme and non-heme iron.
● Heme iron is a type of iron that is derived from eating animal protein through fish, meat, etc. The body can quickly and easily digest this iron.
● Non-heme iron is found in vegetables, beans, grains, nuts, seeds, and fruits. The body takes longer to convert it into usable iron.
Daily Recommended Iron Consumption During Pregnancy
You will need twice the iron you needed before pregnancy. The recommended daily iron content for women is about 18 mg, and if you are pregnant, the minimum consumption should be 27 mg. Consult a doctor to get a clear picture of your needs, as they depend on the baby’s weight, your history of anaemia, and whether you are carrying multiples.
Many animal protein sources of heme iron are available, but some are better than others during pregnancy. Another thing to remember is that you should avoid eating raw fish and meat as it can lead to bacterial infection, which is dangerous during pregnancy.
● Chicken: Chicken has about 1.5 mg of heme iron in about 226 gm of serving. It is safe to consume during pregnancy, but ensure it is cooked thoroughly so there are no traces of bacteria like Listeria.
● Salmon: Salmon is another iron-rich food with 1.6 mg of iron in about 225 gm of salmon. This is also safe to consume if cooked thoroughly at high temperatures. Apart from being a good source of heme iron, this fish also contains omega-3 fatty acids and other vital nutrients. So, consuming salmon helps to ensure a healthy pregnancy. Compared to different types of fish like swordfish and tuna, this has fewer traces of mercury and is safe for pregnant women. You should have at least three servings of salmon every week to get ample iron and protein. Other safe fishes during pregnancy are catfish, pollock, shrimp, scallops, herring, sardines, cod, trout and light tuna.
● Red Meat: Red meat, like beef, is a food that gives blood during pregnancy as it is a rich source of iron. 85 grams of lean beef has about 1.5 mg of iron. But before you consume it, ensure that it is not a rare form of meat or is undercooked, as you can be at risk of contamination.
If you are a vegan or a vegetarian, there are many plant sources of iron to try. But remember that non-heme iron takes longer to digest and meta bolise. If your primary source of iron is non-heme, the following are some of the best sources.
● Lentils and Beans: They are loaded with protein and fibre and are also rich sources of iron. A cup of cooked lentils or kidney beans provides about 6.6 mg of iron.
● Kale and Spinach are rich in iron and a great source of vitamins and antioxidants. A cup of cooked spinach has 6.4 mg of iron, and a cup of kale has 1 mg of iron. These versatile greens can be consumed in many ways. Add them to your salad, chop them into an omelette or make a smoothie.
● Broccoli: These are easy-to-make vegetables that have a lot of nutrients that are helpful during pregnancy. It is a cruciferous vegetable with over 1 mg of iron per cup. It is also rich in vitamin C, which aids in iron absorption. Broccoli is also rich in nutrients and dense in fibre. Since pregnancy can cause bloating and constipation and slow the digestive system, adding this vegetable can reduce such symptoms. Use it by roasting it with olive oil and salt or steaming it as a snack. Since it has a strong odour when cooked, you may have an aversion, so proceed cautiously during your first trimester when you have morning sickness.
● Fruits: Strawberries, watermelon, figs, prunes, apricots, peaches and raisins are some iron-rich fruits for pregnancy.
Your healthcare provider will screen for anaemia during early pregnancy and in the second trimester. You should take iron supplements apart from your prenatal vitamins if found anaemic. Some women experience diarrhoea and constipation or have an upset stomach after taking some iron supplements. But remember that only some respond the same way to it. Most doctors suggest that you fulfil your daily iron requirements through food, as it is the safest and the best option. The primary benefit of consuming iron-rich foods as much as possible is that there will be no potential intestinal distress compared to supplements. A dietician or a doctor can help you choose iron-rich food sources and supplements that work for you.
Iron is a crucial nutrient for pregnant women, and hence, they should get enough of it every day. Since the body does not produce iron, you should consume the above iron-rich foods to compensate.
Chicken, beef, salmon, sardines, beans, lentils and broccoli are iron-rich foods for pregnancy.
Watermelon, strawberry and figs are some fruits that are best for iron.
Consuming foods like chicken, fish and meat that contain heme iron is one of the fastest ways to increase iron levels.
Strawberry is one of the best iron-rich fruits.
