Iron helps transport oxygen throughout the body in red blood cells, preventing fatigue and other ailments. Iron is especially important for pregnant women. The University of California at San Francisco Medical Center states that pregnant women have increased iron requirements, since their bodies make more red blood cells to transport nutrients to the baby. Iron-rich foods will prevent anemia during pregnancy and also help a woman feel healthy. The recommended daily allowance of iron for pregnant women is 27mg, though many women do not get enough.
Fortified Cereal
Fortified cereal is an excellent source of iron, with around 18mg in 3/4 cup. Most cereals are fully fortified with vitamins and minerals, though if a woman is unsure, she can check the nutritional panel on the box to find out how much iron the cereal contains. Another benefit of fortified cereals is that they contain other vitamins and minerals that help to work together with iron, such as B vitamins.
Turkey
Many people think of beef when they think of an iron-rich food, yet turkey is also rich in the mineral. The ODS states that a 3 1/2-oz. serving of dark meat turkey has 2.3mg of iron, while the same size serving of white meat turkey has 1.6mg. Additionally, the type of iron in turkey is heme iron, found in only animal products. According to ODS, heme iron is absorbed better than non-heme iron.
Spinach
Spinach contains non-heme iron, which is not absorbed as well as the heme iron in some meats. Yet it is still highly recommended for pregnant women. The ODS notes 1/2 cup of boiled spinach has 3.2mg of iron. Canned spinach is also rich in iron, with about 2.5mg in 1/2 cup. Spinach is different than other iron-rich foods in that it also contains vitamin C. When a woman consumes vitamin C at the same time as an iron-rich food, the vitamin C increases the iron absorption, according to ODS.
Kidney Beans
A 1-cup serving of kidney beans contains 5.2mg of iron, according to the ODS. Kidney beans are also rich in dietary fiber, which can help reduce constipation in pregnant women. One way to use kidney beans is to toss them in salads. Soups and casseroles are another way for pregnant women to get kidney beans into their diets.
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