Pregnant women require 18 mg of iron every day. A well-balanced diet provides the vitamins, minerals, and nutrients required for baby’s healthy development. Low iron can cause fatigue, headaches, dizziness, weakness, and shortness of breath. The amount of iron is available for absorption by the body varies among different sources of iron. During pregnancy and breastfeeding, iron is crucial. Iron rich food for pregnancy gives the strength to the mother and is vital for the baby’s healthy blood cells and brain development.
Types of Iron needed during Pregnancy
Two main types of iron during pregnancy are: heme iron and non-heme iron.
1. Heme Iron: Heme iron is founded in animal-based foods and easily absorbed by the body. It is the more bioavailable form of iron. Sources of heme iron include:
- Lean red meat (beef, lamb, pork)
- Poultry (chicken, turkey)
- Fish (sardines, salmon)
2. Non-heme Iron: Non-heme iron is found in plant-based foods and is not as readily absorbed by the body compared to heme iron. However, it also helps in meeting iron needs during pregnancy. Sources of non-heme iron include:
- Legumes (beans, lentils, chickpeas)
- Tofu
- Spinach and other green leafy vegetables (kale, Swiss chard)
- Fortified cereals and bread
- Nuts and seeds (almonds, cashews, pumpkin seeds)
- Dried fruits (apricots, raisins, prunes)
Iron-Rich Food for Pregnancy
Consuming iron rich food during pregnancy is essential to support the increased blood volume and red blood cell production needed for both the mother and the developing foetus. Here are some iron rich foods for pregnancy incorporated into a pregnancy diet:
- Lean red meat: Lean red meat, such as beef, pork, and lamb, serves as an outstanding source of heme iron, which the body efficiently absorbs.
- Poultry: Iron-rich foods like chicken and turkey are easily accessible.
- Fish and seafood: Some fishes are rich in iron, such as sardines, salmon, and shrimp. However, it’s important to choose fish low in mercury and limit intake to safe amounts during pregnancy.
- Legumes: Plant-based iron sources are soybeans, beans, lentils, chickpeas, and lentils. They also contain high fibre and protein. Add them to salads, soups, stews, or serve them as a side dish.
- Tofu: Tofu, made from soybeans, is a versatile plant-based protein source that contains iron. From stir-fries, curries to grilled, tofu can be a good option as a main course.
- Spinach and other leafy green vegetables: Dark leafy greens like spinach, kale, and Swiss chard packed with iron. Add them in salads, or smoothies, or sauté them as a side dish.
- Fortified cereals and bread: Some cereals and bread are fortified with iron. Look for whole grain options fortified with additional nutrients, including iron for a nutritious breakfast or snack.
- Nuts and seeds: Nuts like almonds, cashews, and seeds like pumpkin seeds and sesame seeds provide a good amount of iron. Enjoy them as a snack or sprinkle them on salads and yoghurt.
- Dried fruits: Dried fruits such as apricots, raisins, and prunes are concentrated sources of iron. They can be eaten on their own or added to cereal, oatmeal, or baked goods.
- Broccoli: Broccoli is also rich in minerals and fibre. Adding broccoli to your diet might help alleviate your digestive system (bloating and constipation).
Are iron supplements necessary during pregnancy?
Iron supplements during pregnancy may be necessary, especially if a pregnant woman is at risk of iron deficiency anaemia. Iron requirements increase during pregnancy to support the growing foetus. While it is ideal to obtain iron from a well-balanced diet, sometimes dietary intake may not be sufficient. Doctors recommend iron supplements to ensure adequate iron requirements in the body. It is important to consult with a healthcare professional to determine if iron supplementation is needed and to determine the appropriate dosage for individual needs.
Trimacare Prenatal Tablets are designed to meet the unique demands of pregnant women, providing trimester-specific care, and ensuring the overall development of the babies.
Both Trimacare 2 and Trimacare 3 pregnancy multivitamins for the second and third trimesters each include 60 mg of iron in the form of ferrous ascorbate. Unique Time Release form used by Trimacare pregnancy multivitamin tablet allows for delayed iron absorption while minimising gastrointestinal side effects.
Incorporating iron rich food for pregnancy supports increased blood volume and red blood cell production. Lean red meat, poultry, fish, legumes, spinach, fortified cereals, and nuts/seeds are excellent sources of iron. Also combining them with vitamin C-rich foods can enhance iron absorption for optimal maternal and foetal health. Since vitamin C helps in iron absorption, adding Vitamin C to your diet is also necessary. Fruit juices like lime, orange, and amla, vegetable juices like tomato and carrot, and vegetables like capsicum and tomato are among foods high in vitamin C.
Frequently Asked Questions:
1. What are some essential iron-rich foods for pregnant mothers?
For pregnant women, spinach, lentils, tofu, beef, chicken, fortified cereals, and beans are essential iron-rich foods.
2. How much iron should pregnant mothers aim to consume daily?
To meet the increased demands of pregnancy, pregnant women should aim to consume approximately 27 milligrams of iron per day.
3. Why is iron important during pregnancy?
Iron is essential during pregnancy because it aids in the production of haemoglobin, which is responsible for transporting oxygen to the cells of the body and supporting the growth and development of the baby.
4. Can iron deficiency during pregnancy lead to complications?
Yes, iron deficiency during pregnancy can result in complications such as anaemia in both the mother and the baby as well as a premature birth.
5. Are there any tips for increasing iron absorption from foods?
Yes, cooking in cast iron cookware, avoiding tea or coffee with meals, and pairing iron-rich foods with vitamin C sources can help increase iron absorption.
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