Foods High In Iron For Nursing Mothers

According to the book "Nutrition During Lactation," dietary sources of vital nutrients such as iron are the best way to increase iron in the mother. While some nutrients can be deficient in breast milk if they are low in the mother, levels of iron in breast milk will be normal even if you are iron-deficient while nursing. As pregnancy and childbirth often deplete iron stores, however, you may feel better if you increase your dietary level of iron to prevent iron deficiency anemia.

Meat

Meat, particularly organ meat such as liver, is an excellent source of heme iron. Heme iron is one of two types of iron and is the type most easily absorbed by the body. Organ meat contains 5.2 to 9.9mg of iron per serving. Red meat such as beef is another source of heme iron, with approximately 3 mg per 3-oz. serving. According to the Center for Disease Control (CDC), an adult woman should consume approximately 18 mg/day of iron, while a pregnant woman requires 27 mg/day, and a nursing mother requires 9 to 10 mg/day. The lower requirement for a nursing mother is related to the fact that menstruation, the primary source of iron loss for women, does not typically occur during lactation. However, if you recently gave birth to your baby, your requirements may be higher because of blood loss during labor and delivery. Other types of meat, such as duck, lamb and chicken, contain lesser amounts of heme iron, approximately 2 mg per serving.

Seafood

Certain types of seafood, particularly shellfish, contain the highest amounts of heme iron per serving. A 3-oz. can of clams contains 23 mg of iron, and 3 oz. of cooked oysters contains 10.2 mg of iron, both sufficient for an entire day's worth of iron for a nursing mother. While some nutrients, such as vitamins A and E, do concentrate in breast milk if the mother increases her consumption, iron does not concentrate in breast milk, and iron-rich foods do not need to be limited.

Whole Grains

Whole grains such as iron-fortified cereals, breads and pasta are a good source of non-heme iron. Non-heme iron is not readily absorbed by the body but absorption can be increased by consumption of foods rich in vitamin C. One oz. of fortified dry cereal contains anywhere from 1.8 to 21.1 mg of iron, while fortified instant cooked cereal contains 4.9 to 8.1 mg per serving. Examples of fruits rich in vitamin C include kiwis, oranges, grapefruit juice, strawberries and cantaloupe. A breakfast of fortified cereal with sliced strawberries would allow for absorption of the non-heme iron.

Vegetables

Beans, peas and dark green leafy vegetables are additional sources of non-heme iron. Soybeans contain 4.4 mg of iron in 1/2 cup, while white beans contain 3.9 mg in 1/2 cup, and spinach contains 3.2 mg in 1/2 cup. Other vegetables that are good sources of non-heme iron include pumpkin, lentils, kidney beans and chickpeas. These vegetables can be consumed with fruits or other vegetables, such as bell peppers, broccoli and tomatoes, that are rich in vitamin C. While vegetables may not contain as much iron as some other foods, they are an excellent source because they are part of a well-balanced diet and should be consumed more frequently than other foods. According to the American Heart Association (AHA), you should eat 2 to 4 servings of fruits and 2 to 4 servings of vegetables daily.