What Are Some Iron-rich Foods To Consume During Pregnancy?

Maintaining a balanced diet, rich in essential nutrients is crucial during pregnancy for the well-being of the mother and the baby. The mother’s body provides nutrients for the baby during their time in the womb while being on an overdrive to keep up with all the changes in the body. This makes it essential to increase the intake of certain nutrients and minerals. One such mineral is iron.

Our body does not make iron on its own. It receives iron from the food we eat. This makes it essential for expectant mothers to consume foods high in iron for pregnancy. In this blog, we shed light on the importance of iron-containing food in pregnancy along with some iron-rich food sources safe for expecting women.

Why Iron is essential during pregnancy

Pregnancy increases the blood supply in the body by 50%. Iron is used by the blood to make red blood cells. The increase in blood supply means that your body will need more iron to make the red blood cells. The recommended daily amount of iron intake for pregnant women is a minimum of 27mg.

Lack of iron in the body can lead to anaemia, which is a common blood condition in pregnant women. Anaemia can put the expectant mother and baby at higher risk of complications like pre-term birth and low birth weight. This makes it essential for expecting mothers to consume foods rich in iron for pregnancy.

Foods high in iron for pregnancy

1. Animal-based iron-containing food for pregnancy:

• Chicken

• Salmon

• Shrimp

• Pollock

• Catfish

• Scallops

• Sardines

• Herring

• Trout

• Cod

• Light tuna

2. Plant-based iron-containing food for pregnancy:

• Beans

• Lentils

• Spinach

• Kale

• Broccoli

• Strawberries

• Watermelon

• Figs

• Dates

• Raisins

• Dried apricots

• Prunes

Iron absorption in your body

The amount of iron that the body can absorb varies depending on the source. There are two types of iron sources: Heme iron and Non-heme iron. Heme iron is found in animal-based foods like meat, poultry, and fish. Non-heme iron is found in meat as well as plant-based sources like vegetables, beans and fortified grains as well.

Heme-iron can be easily absorbed into the body. The body can absorb up to 30% of heme iron while it can only absorb 10% of non-heme iron. While animal-based sources of iron are readily absorbed in the body, ideally we should consume a combination of both types of iron sources.

To support the absorption of non-heme iron into the body, it is essential to pair them with foods containing vitamin C. Make sure that foods rich in vitamin C like guava, bell peppers, kiwis, oranges, grapefruit, strawberries, brussels sprouts, cantaloupe and papaya are a part of your diet as well.

Should you take iron supplements during pregnancy?

If you’re already taking a daily prenatal vitamin, it likely contains iron. Check the packaging to confirm.

For many women, the combination of prenatal vitamins with iron and foods rich in iron for pregnancy is sufficient to meet their iron needs. However, depending on their medical condition, some women may need an extra dose of iron supplements during pregnancy. Visit your doctor to know if you need supplements, especially if this is your second pregnancy soon after the previous childbirth.

While iron supplements are generally safe during pregnancy, excessive iron can be harmful. Elevated iron levels can increase the risk of pre-term birth, gestational diabetes and high blood pressure.

Symptoms that indicate an overdose of iron in the body include:

• Diarrhoea and sharp stomach pain

• Vomiting blood

• Shallow, rapid breathing

• Pale, clammy hands

• Weakness and fatigue

If you experience any of the above symptoms, you should immediately seek medical attention.

Final Takeaway

A healthy and well-balanced diet is essential for the health of the baby and the mother-to-be. Make sure you are consuming foods rich in iron for pregnancy to ensure optimum growth and development of the baby. If you have any medical condition or a history of low iron levels, consult your doctor before resorting to any supplements.