During pregnancy, proper nutrition is crucial for the health and development of both the mother and the baby. Among the essential nutrients needed, iron plays a vital role. Iron is responsible for the production of red blood cells, which carry oxygen throughout the body. It becomes even more important during pregnancy as the body needs to supply oxygen to the growing fetus. Inadequate iron intake can lead to iron deficiency anemia, which can negatively impact both the mother's and baby's health. Fortunately, there are many delicious and nutritious foods rich in iron that can help meet the increased iron requirements during pregnancy. In this article, we will explore some of the best iron-rich foods for expectant mothers.
Why You Need Iron
The American College of Obstetricians and Gynecologists (ACOG) stress that pregnant women eat a well-balanced diet and pay particular attention to the daily requirements for certain nutrients. Iron and folic acid are among the most important of these.
When you're pregnant, your body needs twice the amount of iron as it normally does. That's because iron is essential to the extra red blood cells your body will create for the baby. The red blood cells carry oxygen to your organs and tissues, as well as your fetus.1
Iron is important throughout your pregnancy but even more crucial in the second and third trimesters.1 Since the body doesn't actually produce iron, you need to get it from food and supplements.
Iron Basics
Foods that are naturally high in iron can be very helpful in preventing anemia and therefore relieving the symptoms it can cause. Iron is found in food two forms— heme and non-heme iron. Heme iron is the most efficiently used by your body and less likely to be affected by components that might otherwise reduce absorption.
Supplements range in terms of what form the iron is in. A benefit to getting as much of your daily iron needs from food as possible is that the food sources don’t typically come along with the potential for intestinal distress that some iron supplements can.1
ACOG recommends that pregnant women have a daily intake of 27 milligrams (mg) of iron each day.
It can be difficult to get the recommended amount of iron via food alone. The University of California San Francisco Medical Center notes that cooking in cast iron can increase the iron in foods by 80%, and pairing non-heme iron-rich foods with a source of vitamin C can increase absorption.
In addition, some things can reduce iron intake, like a calcium supplement—so if you take a calcium supplement, take it separately from an iron-rich meal or snack.
Iron-Rich Foods
While all animal proteins contain heme iron, some sources may be better options during pregnancy than others.
You’ll also want to avoid eating raw meat and fish, as that could increase your risk for bacterial infection, which can be especially dangerous during pregnancy.
Lean Red Meat
Lean cuts of beef, pork, and lamb are excellent sources of heme iron, the type of iron that is most easily absorbed by the body. Red meat also provides high-quality protein, zinc, and vitamin B12. Choose lean cuts and cook them thoroughly to ensure food safety.
Poultry and Fish
Chicken, turkey, and fish are other excellent sources of heme iron. Opt for skinless poultry to reduce the intake of saturated fat. Include fish like salmon, trout, and sardines that are rich in omega-3 fatty acids, which support brain development in the baby.
Legumes
Legumes such as lentils, chickpeas, black beans, and kidney beans are not only great sources of iron but also provide fiber, protein, and folate. Incorporating legumes into your diet can help meet your iron requirements while promoting digestive health.
Spinach and Leafy Greens
Dark, leafy greens like spinach, kale, and Swiss chard are rich in iron, calcium, and folate. They are also packed with essential vitamins and antioxidants. Pair these greens with foods high in vitamin C, such as citrus fruits or tomatoes, to enhance iron absorption.
Fortified Cereals and Grains
Choose iron-fortified cereals and whole grains like oats, quinoa, and brown rice. These foods not only provide iron but also supply other vital nutrients such as fiber and B vitamins. Read labels to ensure that the products are fortified with iron.
Nuts and Seeds
Snack on nuts like almonds, cashews, and pistachios, which contain iron along with healthy fats. Seeds such as pumpkin seeds and sesame seeds are also rich in iron. Incorporate these nutrient-dense foods into your meals or enjoy them as a satisfying snack.
Dried Fruits
Dried fruits like apricots, prunes, and raisins are excellent sources of iron and fiber. They make for convenient and nutritious snacks, providing a natural sweetness along with important nutrients.
Tofu
Tofu, a versatile plant-based protein source made from soybeans, is a good choice for vegetarian or vegan mothers. It contains iron and other essential nutrients. Opt for iron-fortified tofu for an extra iron boost.
Eggs
Eggs are a nutritious and versatile food option during pregnancy. They provide high-quality protein, vitamins, and minerals, including iron. Choose omega-3 enriched eggs for additional nutritional benefits.
Vitamin C-Rich Foods
Incorporate foods rich in vitamin C into your diet as they can enhance iron absorption. Include citrus fruits, strawberries, bell peppers, and tomatoes in your meals or have them as snacks.
How much iron do you need in pregnancy?
At a minimum, you’ll need almost twice as much iron during pregnancy as you needed before you were expecting.
The recommended daily amount of iron for women of childbearing age who are not pregnant is around 18 mgTrusted Source. If you’re pregnant, the recommended daily amount increases to a minimum of 27 mg.
The World Health Organization (WHO)Trusted Source recommendations are higher. WHO recommends pregnant women take in between 30 to 60 mg of iron a day.
Ask your doctor or midwife for their recommendations. They may vary depending on various factors, such as number of babies you’re carrying, history of anemia, or size of the baby.