During pregnancy, a woman's body needs extra vitamins and minerals to support her developing baby. One of the most important minerals throughout pregnancy is iron, which is required by both mom and baby. Iron can be found in many foods, though most women end up taking a supplement during their pregnancy as well.
Significance of Iron
Iron performs several important functions in the body. Not only is it responsible for stress and disease resistance, but it is associated with maintaining oxygen levels throughout the body. According to the Cleveland Clinic, iron helps maintain blood hemoglobin levels, and also provides muscles with the oxygen they need to function. All people need iron, but for pregnant women, iron is vital. During the early stages of pregnancy, a woman's blood supply increases to support her developing baby, nearly doubling her daily iron requirement.
How Much Iron is Enough?
The American Congress of Obstetricians and Gynecologists recommends a minimum of 27 mg of iron daily for pregnant women; however, the Cleveland Clinic reports that women in their second and third trimester should increase this recommendation to a minimum of 30 mg daily. To ensure they are getting enough vitamins and minerals, many women opt for supplements that include iron while they are pregnant. Even so, they can still benefit from eating iron-rich foods every day.
Iron-rich Foods
Some good sources of iron include leafy greens, beans, fortified cereals and meats. In particular, the Cleveland Clinic recommends adding spinach, Brussels sprouts, Lima beans, lean cuts of beef, dried fruits, wholegrain breads and lentils to the pregnancy diet. The Mayo Clinic estimates that an average serving of lean meat contains around 3 mg, while a cup of kidney beans can fetch around 5. Three-quarters a cup of fortified cereal contains around 18 mg or iron, which is more than half of the daily recommended amount. Adding some dried fruit to that cereal makes it a complete iron meal.
Considerations for Supplements
Pregnant women who do not get enough iron every day may develop anemia. Anemia can cause symptoms of fatigue and weakness, and may make pregnant women more irritable. Additionally, even a woman who feels she is getting adequate iron levels can become anemic. The Cleveland Clinic reports that certain cooking methods can reduce a food's iron content. Caffeine can also prevent some amounts of iron from being absorbed by the body. Most pregnant women can benefit from taking an iron supplement during pregnancy. Fortunately, iron is often a key ingredient in prenatal vitamins.
Warning
It is possible to get too much iron. Pregnant women who go beyond the recommended daily iron intake may find themselves with an uncomfortable side effect: constipation. The good news is that many iron-rich foods are also high in fiber, which can balance out. The Cleveland Clinic recommends choosing cereals with high fiber content, as well as including plenty of beans and vegetables in the diet. In addition, drinking plenty of water and engaging in exercise, both great for anyone who is pregnant, can also help prevent iron-related constipation.
