6 Iron Rich Foods For Pregnancy (What to Eat and Why You Need It?)
Most pregnant women suffer from anemia during pregnancy as the body needs more blood during this period. Iron plays an important role in the health of the body, and iron deficiency can cause many problems for the mother and the baby’s health. Therefore, you need to know Iron-rich foods for pregnancy.
In this article on Hipregnnacy, we will cover all the important points you need to learn about consuming iron rich foods during pregnancy. Let’s continue to see what these foods are and why you must include iron rich food in your pregnancy diet.
The importance of iron rich foods for pregnancy
During pregnancy, the fetus uses red blood cells to grow, especially in the third trimester. If you have extra red blood cells in your bone marrow, the fetus can use them during pregnancy.
Women who do not have enough iron stores develop iron deficiency anemia during pregnancy. Proper nutrition before pregnancy is important to increase iron stores in women.
Iron is a crucial nutrient, but the small intestine cannot easily absorb large amounts of iron. So, iron deficiency is a common problem for both men and women.
The amount of effective iron absorption depends on several factors, including the source of iron, other consumed foods in the diet, gastrointestinal health, the use of medications or supplements, and the presence of iron boosters such as vitamin C. Moreover, calcium can slow the absorption of iron.
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Why do you need extra iron during pregnancy?
The College of Obstetricians and Gynecologists (ACOG) believes that pregnant women should eat a balanced diet and pay special attention to their daily needs for specific nutrients. Folic acid and iron are some of the most important.
When you are pregnant, your body needs twice as much iron as normal; this is why iron is essential for the extra red blood cells that your body makes for your baby. Red blood cells are in charge of carrying oxygen to your body organs and your fetus simultaneously. So, Iron-rich foods for pregnancy are essential.
Iron is very important during pregnancy in the first and third months. Because the body does not produce iron, you should get it from food and supplements. Do you know the best foods with iron for pregnancy? The following parts of this article show you iron rich foods for anemia during pregnancy. Let’s continue.
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Various iron-rich foods for pregnancy
The diet has two types of iron: heme iron and nonheme iron.
Animal foods such as meat and seafood contain heme iron. Heme iron is also easily absorbed by the body. Non-heme iron, found in plants, is absorbed by the body in several stages. Plant sources of iron include fortified beans, nuts, soy, vegetables, and whole grains.
Iron absorption from animal sources is up to 40%, which is about 2 to 20% for plant sources. For this reason, vegetarians need 1.8 times more iron per day than meat-eaters. Eating foods rich in vitamin C and other sources of iron, can dramatically increase iron absorption.
For optimal absorption of iron supplementation, it should be taken between meals and in divided doses, and iron consumption with milk, tea, and coffee should be avoided.
The best iron-rich foods for pregnancy are liver, seafood, lean meats, poultry, fish, dried beans and sausages, egg yolks, dried fruits, whole grains, and whole-grain bread. Other iron-rich foods for pregnancy in the diet include dark green leafy vegetables, cabbages like broccoli, legumes, whole-grain loaves of bread, rice, and iron-fortified pasta.
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Foods high in iron for pregnancy
The followings are some iron rich foods for pregnancy, including;
- Red meat and chicken
Iron is 2 to 3 mg in 90 grams of red meat and 2 mg in 90 grams of chicken.
A glass of soybeans contains about 4 milligrams of iron. Soybeans also contain copper and manganese. Copper helps maintain vascular health and immune system function. Manganese is also involved in many chemical reactions in the body. Soybeans contain various proteins, fiber, and vitamins as well.
- Black beans
The amount of this mineral in each glass of cooked black beans is about 4 mg. You can use these beans with various vegetables for salads or soups.
Each glass of cooked lentils contains more than 6 mg of this mineral. The fiber in lentils helps reduce the feeling of hunger, lower blood cholesterol, and control blood sugar.
Spinach in raw and cooked form contains this mineral. Cooking spinach can help absorb the nutrients it contains. The amount of this mineral in each glass of cooked spinach is about 6 mg.
Iron in each glass of cooked chickpeas is about 5 mg. You can use chickpeas for salads, soups, and stews.
How much iron should a pregnant woman take?
Your iron intake during pregnancy depends on different factors, including your unborn baby’s size, the number of babies you are carrying, and the history of anemia.
Generally speaking, pregnant ladies need more iron in comparison with non-pregnant ladies. They need at least 27 mg of iron daily to support a healthy pregnancy.
It is better to check the adequate amount of iron with your doctor. Your healthcare provider can tell you how much iron your body needs during pregnancy, depending on your circumstance. You might need more iron than the mentioned amount.
The consumption of Iron-rich foods for pregnancy is a must, as iron deficiency may cause fatigue, headaches, dizziness, and other symptoms of anemia in pregnant women. By eating Iron-rich foods for pregnancy, you can guarantee your health and help prevent anemia during pregnancy and after childbirth.
This article on Hipregnancy provided iron rich for pregnancy list that can help prevent and reduce the symptoms of anemia. The advantage of getting iron from food is that you can absorb it better than other pills and supplements.
If you have any questions regarding the consumption of iron-rich foods during pregnancy, share them with us via comment.