When you are pregnant, you should make sure that your diet contains plenty of iron-rich foods to ensure that both you and your baby have sufficient iron to see you through the pregnancy and beyond. Iron is found in many foods, but some sources are better than others. Additionally, iron-rich foods can affect the absorption of iron from other foods, which means that by eating foods rich in iron in combination with other foods, you can increase the absorption of iron from those foods.
Importance
During pregnancy, a woman's iron requirements rise to 27 g per day, from 18 g for women who are not pregnant. Iron is vital to proper red blood cell development and activity and women experience a dramatic increase of almost 50 percent in blood volume during pregnancy. If you start off your pregnancy with low iron stores, you may not be able to raise them quickly enough to make up for your increased needs. An iron deficiency during pregnancy can cause anemia, a decrease in the number and size of red blood cells. Women who become anemic during pregnancy are at higher risk for preterm birth and a low birth weight baby. Babies born to mothers with insufficient iron intake may also have low iron stores after birth and be at risk of anemia during their first year of life.
Food Sources
Animal products are the best sources of iron for pregnant women, especially red meat, poultry and fish. Plant sources include boiled soybeans, lentils, kidney beans, pumpkin seeds, spinach, prune juice and raisins. Cereals, bread and other grain products are sometimes fortified with iron as well. The body doesn't absorb iron from plant sources as effectively as the iron from animal sources. It is best to get iron from a variety of sources and to aim for at least three servings of iron-rich foods every day, since this can ensure sufficient total intake.
Considerations
Eating iron-rich foods along with foods high in vitamin C, such as oranges and tomatoes, can help boost the absorption of iron. You should avoid consuming liver during pregnancy despite its high iron content because liver may contain dangerously high levels of vitamin A that could negatively affect your baby. Some foods block the absorption of iron including milk, eggs, tea, coffee and soy protein. Try not to consume these foods at the same time as iron-rich foods to maximize absorption of iron.
Other Alternatives
Sometimes, an iron-rich diet is insufficient to raise iron in the bloodstream to a healthy level. In this case, your doctor may prescribe an iron supplement to take in addition to getting some iron through food. In some cases, this is simply a high-iron version of your regular prenatal vitamins. If you need more iron due to anemia, your doctor can prescribe a dose that is right for you.
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