What Foods Are High in Iron for Pregnancy?

Iron, an essential nutrient needed by the body for survival, helps the body distribute oxygen, produce energy and maintain a healthy immune system. During pregnancy, iron absorption increases in the body, particularly during the third trimester. It is important that pregnant women consume more dietary iron to prevent anemia.

  1. Description

    • Iron is a component of red-blood cells that assist with supplying oxygen to the body's tissues. Without oxygen, the organs and the body cannot function properly. Iron also plays a vital role in the production of energy within the body, helps muscles function properly and increases your resistance to stress and disease.

    Pregnancy

    • During pregnancy, the body needs more dietary iron in order to make enough red-blood cells for you and the baby. The U.S. Recommended Daily Allowance (USRDA) for pregnant women is 30 mg of iron per day or approximately three servings of iron-rich foods per day. Pregnant women who do not consume enough dietary iron are at risk for developing anemia.

    Anemia

    • Anemia occurs when the body lacks necessary amounts of healthy red-blood cells or hemoglobin, the oxygen-carrying protein inside red-blood cells. Anemia can be caused by a poor intake of iron-rich foods and blood loss, from destruction of red-blood cells caused by illness and pregnancy. Signs and symptoms for anemia include feeling faint, tired, lethargic or weak, though it is possible, and common, to be anemic without any symptoms.

    Dietary Sources

    • Organ meats, soybeans and dark leafy-green vegetables, such as chard, spinach, turnip greens, mustard greens and collard greens are the best sources of dietary iron. Lean meats, such as venison; seeds; beans; and vegetables are also good sources of dietary iron. Try including tofu, garbanzo beans, kidney beans, navy beans, sesame seeds, pumpkin seeds, Brussels sprouts, shiitake mushrooms, string beans, lettuce, asparagus and broccoli into your regular diet. Additionally, flavoring agents such as thyme, turmeric, black strap molasses and tahini contain dietary sources of iron.

    Other considerations

    • Vitamin C helps the body absorb iron, and folate helps the body produce blood cells. Try to include foods rich in vitamin C, such as citrus fruits, and folate-rich foods, such as green vegetables, into your diet to help with absorption of dietary iron. Also be mindful that caffeinated drinks; chocolate; antacids; phosphate salts; foods high in calcium, such as dairy products; and an excess consumption of dietary fiber decreases iron absorption in the body.

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