Iron is essential for the mother’s health and the development of hemoglobin and RBCs in the fetus. This is why around 90% of pregnant women have been prescribed iron supplements during their course of pregnancy. Apart from the supplements, having iron-rich foods for pregnancy is also pivotal.
As your body is most probably in dire need of iron molecules, we will give you a long list of foods you can include in your special pregnancy diet. Apart from being rich in iron content, these foods will also help you in other ways, which we will explain briefly
Why does a pregnant mother need iron?
According to a report generated from NCBI, it has been proven that the total iron requirement of the body is more than 1000mg during an average pregnancy. About 350mg of iron is needed for proper fetal development, and 250mg of iron is lost during childbirth. The need for iron is high during the last two trimesters, which is why every woman should start having iron-rich foods during pregnancy.
What are the risks of iron deficiency during pregnancy?
According to various medical reviews and reports, it has been concluded that almost 52% of pregnancies end up with iron deficiency which has now become a global health concern. Two events can cause iron deficiency in the blood:
- Lack iron storing compounds like ferritin and hemosiderin
- Deficiency of dietary iron in pregnancy diet
Iron deficiency will either cause the hemoglobin levels to drop below 11g/dL, which is quite risky for the pregnant woman. Iron deficiency anemia is the ultimate consequence that most females face, which can affect not only their health but also the well-being of the fetus.
- Anemic mothers usually suffer from tiredness, palpitations, and even insomnia.
- The deficiency of iron in the fetus might lead to fetal death or retarded growth.
- During the later pregnancy stage, deficiency of iron might lead to perinatal infection and internal mucosa bleeding.
- Anemia puts pregnant women at premature delivery risks.
- Owing to these studies, it is transparent that you need to switch over to iron-rich foods during pregnancy to avoid suffering from iron deficiency anemia.
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Top 10 Iron-rich Foods for pregnancy
Dietary iron can be consumed in two forms: heme and non-heme iron. Heme iron is present in non-vegetarian foods like meats, fishes, plates of seafood, and others. On the other hand, non-heme iron is present in foods like grains, cereals, vegetables, etc.
Since dietary iron is crucial for every pregnant woman, we have listed the top ten iron-rich foods for pregnancy that you can most certainly include in your diet chart.
Whole grains
During your pregnancy, you can take whole grains like quinoa, oats, spelled, and others. Each of these ingredients has a different iron composition like:
- Quinoa approximately consists of 1.5 mg iron per 100 grams
- Spelled has about 3.2mg iron per 100 grams
- Oats has about 3.5 to 3.8 mg iron per 100 grams
All these whole grain foods need to be cooked first before consumption. You can take oats with milk and some fruits or even make a granola bar. This is why oats is the best iron-rich snack for the pregnant lady. You can make different dishes and other ingredients like vegetables and quinoa salad; since quinoa is a little heavy, its best to have this during lunch or dinner.
Green leafy vegetables
The next best group of iron-rich foods for pregnancy is that of green vegetables with or without leaves. From spinach to broccoli, you can include any of these foods in your diet to increase the daily iron intake. The iron content of some of the common green vegetables are:
- Green broccolis contain 0.8 mg of iron per 100 grams
- Spinach leaves contain 0.8 mg iron per 100 grams
- Cabbage consists of 1.8mg of iron per 100 grams
Apart from these, you can include Brussel sprouts, cauliflower, kale, dill, and others in your diet. The best ways to eat these iron-rich foods for pregnancy is either in the salad form or by slightly tossing them in olive oil.
Fruits
Several fruits are there with high iron content that are certainly ideal for most pregnant women. Starting from apples to watermelon, you will have innumerable options for iron-rich foods vegetarian.
- Apples have 2% DV dietary iron per 242 grams
- Watermelons have 4% DV iron per 280 grams
- Strawberries have 2% DV non-heme iron per 147 grams
Fruits rich in iron for pregnancy should be eaten raw. The best time to eat these is either during the noontime, an hour or so before your lunch, or during the late afternoon. You should avoid eating them at night as most pregnant women suffer from bloating after consuming fruits before sleep.
Dried nuts and seeds – Iron Rich Foods for Pregnancy
Dried nuts and seeds are also incredible iron-rich foods for pregnancy that you can take. Moreover, these dry fruits and nuts also contain a high amount of monosaturated fatty acids like Omega-3 and Omega-6, which help proper fetal development. Following are the iron contents of some of the best-dried nuts and seeds:
- Walnuts have 3.4mg iron per 100g
- Almonds have 3.7mg iron per 100 grams
- Pumpkin seeds have 8.18mg iron per 100 grams
Nuts can be eaten raw after meals or mixed with your morning cereal. If you want to use both the nuts and seeds together, you can make a granola bar or go for a mixed cereal for snacks.
Legumes
Another amazing source of iron is legume foods. These are ideal for increasing protein, vitamins, and mineral contents, especially iron. The legumes are usually high in the overall iron content like:
- Soybeans contain 8.8mg of iron per 100 grams
- In 100 grams of tofu, 2mg of dietary iron is present.
- Green peas have 2.5gm of iron in every 100 grams
These dietary supplements and vegetables rich in iron and safe during pregnancy need to be taken in cooked form. Green peas, soybeans, and tofu form great Asian dishes that will pamper your taste buds during pregnancy.
Meat – Iron Rich Foods for Pregnancy
If you are already suffering from iron deficiency, meat will be one of the most efficient iron-rich foods for pregnancy, but not all of them. The highest quantity of iron is present mainly in red meat and lean meat, which is why you need to be extra careful while buying them from the market. The iron content of the red meat varieties is:
- Beef contains 2.5mg iron per 100 grams
- Lamb has 5.6mg of iron every 100 grams of the meat
- Pork contains less than 2mg of iron in every 100 grams
While cooking the meat, make sure that the food is fresh and completely safe to eat. Since meat is one of the main sources of heme iron, including this in your diet is important.
Plates of seafood – Iron Rich Foods for Pregnancy
Certain plates of seafood are there which have exceptional high iron contents. Hence, if you are craving plates of seafood during your pregnancy, you can eat them now.
- Clams contain 3mg iron per 100-gram serving
- Tuna consists of 1.4mg of heme iron in every 100 gram of the fish
- Mackerel has 1.57mg heme iron.
Same as the meat, you need to take the seafood in cooked form. Several dishes are there that you can try to have a change in your palette.
Pulses
Pulses are great in iron content, and having them in your regular diet will also increase your protein and fiber intake. And, fortunately, both our body needs the latter nutrients during pregnancy.
- White beans have 7.83mg of iron
- 50grams of lentil will have approximate 3.3mg iron
Pulses are mainly taken in the form of curries and side dishes during lunch or dinner. Ensure you are consuming only the limited quantity since too many pulses will increase uric acid concentration in your blood.
Poultry
Out of all the meats rich in iron, poultry is the most available and easier to cook. Poultry meat is also high in fiber content which will speed up digestion easily. Chicken has a total of 1.4mg of heme iron which will help your body gain some minerals every day.
As usual, you need to eat the meat after cooking it thoroughly in different ways. Ensure proper cuts of the meat since sometimes, the iron content also differs according to the cut.
Eggs – Iron Rich Foods for Pregnancy
The last food ingredient we will talk about is the egg. It is one of the best iron-rich foods for pregnancy that you can have at any time. The overall iron content in the eggs is about 4.5mg per 100 grams.
You can eat the eggs half-boiled, fully cooked, as a sunny side, or even after poaching it. Breakfast and lunch are the two best meals that can contain an egg element.
Conclusion
When you are pregnant, your body’s needs will change drastically. However, it is the nutritional changes that matter the most. Starting from calcium to Vitamin B12, several such nutrients are required in large amounts compared to the normal intake. Amidst all the micronutrients that your body will need, iron is the most crucial element. Iron keeps the mother and baby safe from anemia and facilitates the growth of the fetus. So, make sure to include some of the major iron-rich foods for pregnancy we have discussed here.