Eating a balanced diet during pregnancy is important to fulfil your dietary needs as well as the needs of your growing fetus. During this time, iron is one of the most important minerals required by your body and it can easily be obtained from your diet by eating the right foods. Iron that comes from animal sources is more beneficial than iron from plant sources.
Iron
The main function of iron is to aid the transport of oxygen to all the body cells. A diet low in iron can lead to iron deficiency anaemia. According to the Centers for Disease Control and Prevention, the recommended daily allowance of iron is 18 mg for women. However, after pregnancy, the iron demands by the body increase significantly. The recommended daily allowance for pregnant women is 27 mg.
Pregnancy
During pregnancy, iron is required for the growth and development of the fetus and placenta. Extra iron is also needed to make more red blood cells for you and your growing fetus. Iron deficiency anaemia during pregnancy can increase the risk of your baby to have a low birth weight and develop iron deficiency anaemia after birth. It is therefore important to reach your daily iron allowance from your diet.
Animal Sources
Iron found in animal sources contain the heme form, which is more easily absorbed by your body than those from the non-heme form in plant sources. Eggs and meat, such as chicken, beef, lamb and turkey, are good sources of iron. Red meat and its products have the highest iron content. Although liver and its products are a good source of iron, avoid eating this as it contains vitamin A, which can be harmful. Seafood, including oysters, tuna, and clams, contain iron. However, avoid eating shark, swordfish and marlin.
Plant Sources
You can also obtain iron from plant sources. Pulses and beans, such as chickpeas, lentils, black beans, kidney beans and soybeans, contain high sources of the non-haem iron. You can also try to eat green leafy vegetables and dried fruit, such as apricots, prunes and figs. Eating certain nuts can increase your daily iron allowance. Almonds, walnuts, cashews and pistachio nuts are particularly good sources of iron.
Fortified Foods
Fortified foods are foods that have vitamins and minerals (that are not naturally occurring) added to them. Because many fortified foods are enriched with iron, these foods are very beneficial, especially during pregnancy. Fortified foods include ready-to-eat breakfast cereals such as oatmeal and cornflakes. Foods such as white flour, breads, rice and pasta lose their natural mineral content during the refinement process. These foods then have iron and other minerals enriched in them to replace it.
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