During pregnancy, a woman's blood volume increases to support the changes within her body and the development of the fetus. As a result, the iron requirements of a pregnant woman are approximately double those of a woman who is not pregnant. Iron is required to make hemoglobin, a protein within the red blood cells which transports oxygen throughout the woman's body and the fetus. Without enough iron in the diet, a pregnant woman may become anemic, which could lead to such complications as premature delivery or a low birth weight baby.
Foods from Animal Sources
There are two types of iron found in food: heme iron and nonheme iron. Heme iron is the type more easily absorbed by the body and is found in animal products, especially, beef, liver and organ meat; it is also found in eggs, poultry and fish. During pregnancy, it is particularly important to cook these foods thoroughly in order to prevent foodborne illness, which may be harmful to the developing baby.
Fruits and Vegetables
Fruits and vegetables such as spinach, broccoli, kale, raisins, dried apricots, prunes, prune juice, collard greens and baked potatoes with skin contain nonheme iron. Nonheme iron, unlike heme iron, is affected by other elements of the diet. Foods containing meat protein or vitamin C will enhance the body's absorption of nonheme iron. Food sources of vitamin C include citrus fruits, tomatoes, bell peppers, strawberries and brussels sprouts. Alternatively, tannins from teas, phytates from legumes, whole grains and calcium reduce the absorption of nonheme iron.
Other Iron Rich Foods
Other sources of dietary iron, such as iron fortified cereal, beans, nuts, seeds, iron fortified bread, oatmeal, blackstrap molasses, tofu and iron fortified pasta, may be included daily to help prevent iron deficiency during pregnancy.
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