Iron-rich Foods during Pregnancy

A woman’s body goes through many changes and challenges during pregnancy. When it comes to nutrition, iron is one of the most important nutrients a pregnant woman needs to prevent anaemia. Iron helps maintain healthy amounts of red blood cells and ensures sufficient oxygen supply from the lungs to other body parts. This nutrient also plays an important role in the development of the baby’s brain. Take a look at the article to know list of iron-rich foods for pregnancy.

How much Iron you need in Pregnancy?

A pregnant woman needs 30 mg of iron per day throughout her pregnancy period. For women of childbearing age who are not pregnant, the recommended intake of iron is 18 mg per day.

Iron-rich foods to eat during pregnancy

The following are some iron-rich foods you can include in your pregnancy diet to increase iron levels in your body naturally.

1. Leafy greens

Leafy greens like kale, spinach, collard greens, Swiss chard and beet greens come packed with iron and other essential nutrients, such as vitamins A, B, C, E & K, magnesium, phosphorous and folic acid. One cup of cooked kale contains 1 mg of iron, while one cup of spinach gives about 6.4 mg of iron.

2. Vegetables

Consuming vegetables like green peas, broccoli, green beans, sweet potatoes and tomatoes can help boost iron levels in your body and keep you and your baby healthy. One cup of broccoli gives over 1 mg of iron.

3. Fresh fruits

If you are expecting a child, make sure you include iron-rich fruits, such as watermelons, figs, and strawberries in your diet. These fruits can also provide vitamin C, folate and dietary fibre to your body and support a healthy pregnancy.

4. Dried fruits

Dried fruits, such as peaches, apricots, prunes and raisins, can provide a good amount of iron, antioxidants and other nutrients to your body. They can also boost energy levels, prevent constipation, and promote your overall well-being.

5. Dried nuts and seeds

If you find yourself craving a quick snack between meals, a handful of iron-rich dried nuts can do the trick. Dried nuts and seeds, such as cashews, pistachios, walnuts, almonds, pine nuts and pumpkin seeds, are loaded with iron, antioxidants and other nutrients. They are perfect to ease hunger pangs as well, so make sure you keep them handy.

6. Beans and lentils

Chickpeas, white beans, kidney beans, and lentils can provide iron, folic acid, protein, fibre and other nutrients. One cup of cooked lentils or white kidney beans contains about 6.5 mg of iron, making them important iron-boosting foods for pregnant women.

7. Eggs and meat

The non-vegetarian foods, such as eggs, chicken, canned tuna, salmon, catfish, sardines, scallops, shrimps, turkey and lamb, are good sources of iron, protein and other nutrients. But before eating non-vegetarian food, ensure they are cooked well.

8. Bread and cereals

There are many iron-rich options for bread and cereal lovers. You can consume wholewheat bread, wholewheat pasta, oat cereal, bran cereal, and cornmeal for a healthy dose of iron and other nutrients..

FAQs

1. How much iron is recommended in pregnancy?

As per the WHO, a pregnant woman must take between 30 mg and 60 mg of iron daily. The recommended amount of iron per day is around 18 mg/day for women of childbearing age but not pregnant.

2. What are the best iron-rich foods that one must consume while pregnant?

Some of the best foods rich in iron include fresh fruits, vegetables, lentils, cereals, leafy greens, nuts and seeds, dried fruits, eggs, meat, etc.

3. Should you take iron supplements during pregnancy?

This depends on the iron levels and health condition of the individual. Iron supplements are safe during pregnancy, but overconsumption can increase the risk of gestational diabetes, high blood pressure, and pre-term birth. So, it is better not to take extra iron unless prescribed by your doctor.

4. How do I know my iron levels are low?

Routine blood tests are conducted to check various parameters, including iron. If you are anaemic, despite consuming an iron-rich diet, your doctor will put you on iron supplements and vitamins and guide you on the recommended dosage.

5. Are there any side effects of iron supplements?

Some supplements can cause side effects like constipation, diarrhoea, or stomach upset. If you experience any side effects and it worsens, you must talk to your doctor, who may consider changing the supplements and dosage.