The body experiences numerous changes during pregnancy, which raises the demand for specific nutrients. Iron is one of the most important minerals at this time because it is vital to the mother’s health as well as the development of the unborn child. Pregnant women who don’t get enough iron may feel weak and exhausted, and their unborn child may face problems.
Foods high in iron are essential for preserving normal blood pressure and facilitating appropriate oxygen delivery throughout the body. Fortunately, increasing iron intake is possible with a wide variety of tasty and nourishing options. They include plant-based foods like leafy greens and legumes as well as animal-based foods like fish and lean meats.
In order to help pregnant women stay healthy and energized during this unique time, we’ll look at a range of iron-rich products in this article.
| Product | Iron Content (mg per 100g) |
| Spinach | 2.7 mg |
| Lentils | 3.3 mg |
| Red Meat | 2.6 mg |
| Chickpeas | 2.9 mg |
| Pumpkin Seeds | 9.8 mg |
| Tofu | 5.4 mg |
| Quinoa | 2.8 mg |
The role of iron in the body
Among the most vital components of life is iron. It’s essential for the expecting mother as well as her unborn child. Iron is more necessary on a daily basis during pregnancy. This is because the female body starts to "work" for two at this point. About 80 percent of ferrum is present in hemoglobin. We refer to this form as active. Because of this, iron takes an active role in both the transfer of oxygen and the hematopoiesis processes.
The body stores iron as well. It is present in macrophages and the liver. We refer to this form as inactive. When the body sustains damage or loses blood, it draws from this tactical reserve. A little over 20% goes toward this "reserve fund" function.
More iron is necessary for pregnant women to prevent anemia and promote the development of their developing unborn child. To help meet these increased needs, choose iron-rich foods like leafy greens, lean meats, beans, and fortified cereals. Furthermore, ensuring mother and child remain healthy throughout pregnancy can be achieved by taking iron supplements as directed by a healthcare professional.
How much iron does expectant mothers need?
There are standards for ferrum consumption set by experts. A typical woman should consume roughly 18 grams of this substance every day. The need for iron starts to rise as early as the second trimester of pregnancy. This is because the baby is growing rapidly inside the mother’s womb. Additionally, the uterus’s active blood supply increases the need for this substance. An adequate supply of oxygen and nutrients are needed to keep the baby healthy.
The body requires different amounts of ferrum at different stages of pregnancy. The table shows how much iron is needed at each stage.
| Pregnancy period (in weeks) | Daily norms of ferrum (in mg) |
| 1-13 | 15-18 |
| 14-27 | 20-30 |
| 28-40 | 33-35 |
Iron-containing products
Iron deficiency-related pathologies are frequently encountered in obstetric practice. They are typically observed in expectant mothers who are carrying multiple babies concurrently. Additionally, women who have iron deficiency anemia also develop blood iron deficiencies. A specific therapeutic diet aids in raising blood ferrum levels. Iron-rich foods are included in it by doctors. They should be consumed in sufficient amounts by the expectant mother. There are many names on the list of these products.
Sources of iron can be of both plant and animal origin. It is better for the expectant mother to alternate different sources of iron in her diet. Such diversity will benefit the body. This will help it get not only ferrum, but also other, equally important macro- and microelements. Foods containing iron should be included in the complete diet of a pregnant woman not only for therapeutic, but also for preventive purposes. Regular use of them will reduce the possible likelihood of developing iron deficiency conditions. In large quantities, this beneficial substance contains in buckwheat, lentils, beets, walnuts. Many women use an excellent recipe for replenishing iron during pregnancy. They mix pre-crushed walnuts with a small amount of lemon or orange juice and add honey. This delicacy is an excellent alternative to industrially produced sweets and chocolate.
The expectant mother should omit honey from this recipe if she has an allergy to bee products.
Another option for sweets available to pregnant women who want to compensate for iron deficiency is homemade candies. They are quite easy to prepare. To do this, mix dried fruits and walnuts chopped in a meat grinder or blender in equal proportions. Such candies can be "rolled" in coconut flakes. Nutritious dried fruits are suitable for making homemade candies: dates, prunes, dried apricots. If the expectant mother suffers from diabetes or persistent hyperglycemia (increased blood sugar levels), then she should consult with her attending endocrinologist about the possibility of eating these sweets. Ferrum is also found in other nuts – almonds and hazelnuts. Regular inclusion of such tasty products in the diet will be an excellent prevention of the development of iron deficiency during pregnancy. However, you should not abuse nuts. They are quite nutritious and high in calories. Foods with a high iron content also include seaweed. In addition to ferrum, this healthy product also contains other vitamins and microelements necessary for women during pregnancy. Seaweed is digested quite well and does not cause a feeling of heaviness in the stomach.
Animal products also contain a significant amount of iron. Large amounts of it can be found in red meats, such as liver and other offal. Beef, lamb, veal, turkey, pork, and other products contain ferrum.
In order for the diet of the expectant mother to be complete, she should include a variety of products containing iron in her menu. For example, in one meal you can include a cutlet made of ground turkey and a side dish of buckwheat. The next day you can cook beef stroganoff with a vegetable side dish. It is important to remember that during pregnancy you should not often eat liver. In addition to ferrum, it contains a fairly large amount of vitamin A. Its excessive intake into the developing child"s body can lead to various disorders in the process of its intrauterine development. Also, the liver is a kind of buffer or filter in the animal"s body, so toxic substances can accumulate in it. Iron is also found in fish, as well as in some other seafood. Including them in the diet helps not only to qualitatively diversify the menu of the expectant mother, but also to provide her body with the necessary vitamins and Omega-3 fatty acids.
Numerous fruits are high in iron. Rich in it are pomegranates, apricots, apples, and persimmons. However, consuming fruits by themselves won’t be sufficient if you have a severe iron deficiency. The expectant mother needs to consume a lot of these fruits in order to replenish her ferrum reserves. It is nearly impossible to do this in real life. Dark green vegetables are another source of ferrum. These products are a great addition to a pregnant woman’s regular diet. Eating broccoli, fennel, and leafy greens is advised.
Enough iron must be maintained during pregnancy for the benefit of both mother and child. Iron-rich foods and beverages, like red meat, leafy greens, and cereals fortified with iron, can help prevent iron deficiency and promote healthy growth.
Supplements can be a useful option for people who have trouble getting enough iron from food alone. Nonetheless, it’s crucial to speak with a doctor before beginning any new supplement while expecting.
Including a range of foods high in iron in your diet benefits both your health and the health of your developing child. Making small adjustments can have a significant impact on ensuring a safe pregnancy.
