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Iron-Rich Foods For Pregnant Women

The main function of iron is that it is used by the body to make red blood cells and as the blood supply is increased by up to 50 per cent during pregnancy, more iron is required to form the red blood cells. If there is not enough iron in the body then the pregnant woman can develop anemia which could put both the mother and child at risk for various complications. Therefore, it is advised to eat iron rich foods during pregnancy to avoid any complications.

Iron-rich Foods for Pregnancy

Women are advised to eat iron rich foods during pregnancy to avoid iron deficiency. Some iron-rich foods are:

Foods Rich in Vitamin B12

Animal-based foods are high in Vitamin B12, and this vitamin is not naturally found in plant-based foods. Some Vitamin B12 rich foods are:

Lean beef

Red meat is one of the iron rich foods for pregnancy. It is also an excellent source of proteins and other nutrients also. However, you should make sure that it is properly cooked before you eat it. Uncooked meat could be hard on the digestive system and could create digestive problems. So, it is advised to cook beef properly.

Nutritional Requirement: A serving of 3-ounce could provide around 1.5 mg of iron.

Chicken

Chicken is also one of the iron rich foods for pregnancy. Besides this, it is also a good source of protein. You can boil the chicken, roast it, or put it in salads, etc. You can make many delicious recipes with chicken but you need to make sure that the chicken is properly cooked.

Nutritional Requirement: A serving of 8-ounce contains around 1.5 mg of iron.

Salmon

Salmon is among the iron rich foods for pregnancy and is safe to eat. It is also rich in omega-3 fatty acids along with other nutrients. It contains low amounts of mercury as compared to other fish and that makes it safer to eat during pregnancy.

Nutritional Requirement: A wild-caught salmon contains around 1.6 mg of iron.

Beans and lentils

Beans and lentils are vegan iron rich foods for pregnancy. They contain a good amount of fibre and protein and are also rich in iron and other minerals. Beans and lentils can be cooked and stored to eat with salads or dinner.

Nutritional Requirement: A cup of cooked lentils contains around 6.6 mg of iron and white kidney beans contain the same amount with just half a cup.

Spinach and kale

We all know that leafy green vegetables are very nutritious. Spinach and kale are among the iron rich foods for pregnancy. These leafy greens are rich in vitamins, antioxidants as well as iron. These greens could be consumed in many ways such as tossing them into salads, or put them in an omelette, etc. Some people also put these greens into smoothies.

Nutritional Requirement: One cup of cooked kale provides around 1 mg of iron and with the same amount of serving spinach contains around 6.4 mg of iron.

Broccoli

Broccoli is one of the most nutritious vegetables. It is also among the iron rich foods for pregnancy. Broccoli also contains a good amount of vitamin C which helps in the absorption of iron. It contains fibre and other nutrients in good amounts. Adding foods that contain fibre could help in digestion because pregnancy could slow down the digestive system of a woman. Broccoli could also be used in multiple ways. It could be roasted with olive oil and sea salt or it could be steamed to eat as a snack.

Nutritional Requirement: One cup of broccoli provides around 1mg of iron

Super- dark chocolate

Super dark chocolate is also among iron rich foods for pregnancy. Dark chocolates are healthier than milk chocolates because they contain less sugar and more nutrients. Besides iron, dark chocolate also contains magnesium which is an essential mineral. While it is healthy, it should be consumed in moderation.

Nutritional Requirement: A serving of 1-ounce contains around 3.37mg of iron

Pumpkin seeds

Pumpkin seeds are another plant-based source of iron. People often use pumpkin seeds to put in smoothies or sprinkle them in salads.

Nutritional Requirement: A cup of pumpkin seeds contains 10 mg of iron.

Chicken liver

The chicken liver also contains a good amount of iron. It is also a good source of vitamin B 12 which is an essential vitamin.

Nutritional Requirement: A 4-ounce serving of cooked chicken liver provides around 10.2 mg of iron.

Conclusion

Iron is an important mineral for women as well as for the baby. It is needed by the body to make red blood cells. Iron deficiency is a common problem for pregnant women. Doctors often advise increasing iron intake during pregnancy and this can be taken either through diet or also via supplements in some cases. There are many iron rich foods for pregnancy that could be eaten to increase iron in the body.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

Source: American Pregnancy

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Published on August 01, 2022