During pregnancy, your body goes through many changes. Among these changes is an increase in the amount of blood circulating through your body. This increase in blood volume leads to an increase in red blood cells, which are needed to supply your body and your baby’s body with oxygen. Red blood cells require iron to make hemoglobin, which is the specific protein that carries oxygen from your lungs to your tissues and your baby’s developing tissues.
However, human bodies cannot make iron, so it is important to get enough through the food you eat. Without enough iron, your body will not produce enough red blood cells, which causes the condition iron deficiency anemia. If you develop iron deficiency anemia during pregnancy, your risk for premature birth, low birth weight, and postpartum depression increases.
Preventing iron deficiency is important for both mom and baby. As a mom-to-be, the amount of iron you need each day doubles to 27 milligrams or more. This increased need causes about half of pregnant women to be deficient in iron. Eating iron-rich foods, taking prenatal vitamins, and discussing your iron levels with your doctor and dietitian are great ways to ensure you and your baby are getting what you need.
If you are pregnant and are experiencing the following symptoms, we recommend discussing potential of anemia with your doctor and dietitian:
Unfortunately, not all iron is created equally. There are two types of iron found in food. Heme iron is found in meat, fish, and other animal proteins. Heme iron is easily digested and absorbed by the body, which makes it a more efficient source of iron. Non-heme iron is found in whole grains, beans, vegetables, fruit, nuts, and seeds. This form of iron is generally bound to other compounds in these foods and not as easily used by the body. Consuming both heme and non-heme iron sources positively impacts your iron levels.
Good nutrition and prenatal vitamins are your best defense against anemia. Staying mindful of your daily intake of iron from both your vitamin and food sources is key to maintaining healthy iron status. Let’s break down some high iron foods.
Aside from focusing on iron sources, including foods containing vitamin C helps your body digest and absorb iron. Eating citrus fruits, tomatoes, bell peppers, broccoli, and cauliflower alongside iron-rich foods can help increase the amount of iron your body is able to put to good use.
If you need a little inspiration for pairing iron-rich foods with vitamin C sources, try an omelet with bell peppers or iron-fortified oatmeal with pumpkin seeds and raspberries for breakfast. For lunch, try a chicken sandwich on iron-fortified whole grain bread with spinach and tomatoes, and an orange on the side. For dinner, eat salmon with potatoes and broccoli, and some dark chocolate for dessert.
On the flip side, foods that are high in calcium may decrease the amount of iron that your body can absorb. Dairy products are specifically high in calcium. You do not have to avoid dairy during pregnancy, but instead try eating and drinking it at a time when you are not consuming dense sources of iron.
Iron is crucial for a healthy mom and healthy baby. Doing your best to consume iron-rich foods will benefit you both. Supplementing iron, when necessary, can help achieve adequacy.