6 Iron-rich Foods For Pregnant Women

Iron-rich foods for pregnant women are essential. In fact, a pregnant woman’s body needs twice as much iron as it is important for the extra red blood cells that the body creates for the baby.

It is certain that  iron is important throughout pregnancy, but it is more crucial in the first and third trimesters. This is because your body does not actually produce iron and must mainly get it through food.

There are two types of iron: heme and non-heme. The first is only available from animals and is easier for the body to absorb. On the other hand, non-heme iron is found in plants, iron-fortified foods and in dietary supplements.

Also,  red meat, poultry and fish contain iron. If your diet does not contain animal proteins, you can get that iron through fruits, vegetables and grains.

Why do pregnant women need iron?

Here are some reasons why you may need iron during pregnancy:

• It is important to have hemoglobin, the  protein found in the red blood cells, which transports oxygen to other cells.
• Iron is an important component of myoglobin,  collagen and many enzymes.
• It helps maintain a healthy immune system.
• The amount of blood in your body increases during pregnancy  until you have almost 50% more blood than normal. Therefore, extra iron is needed to produce more hemoglobin.
• Extra iron is needed for the growing baby and placenta,  especially in the second and third trimesters.
• Anemia during pregnancy  is associated with premature birth and low birth weight.

6 iron-rich foods for pregnant women

Here are some food options to treat iron deficiency naturally during pregnancy:

1. Nuts

Nuts provide an incredible amount of non-heme iron  as they help to increase the levels in the body easily and effectively. Pistachios, cashews, hazelnuts, peanuts, roasted almonds and apricot nuts are some of the best ways to get iron that you can find on the market.

2. Spinach

Spinach is one of the most nutritious vegetables. It is loaded with non-heme iron and many other important nutrients. As one of the main vegetable sources of iron, spinach is delicious both raw or cooked.

3. Sardines

Sardines are possibly best known for their high concentration of omega-3 and vitamin D. But they also provide a lot of heme iron.

4. Dark chocolate

When you buy high quality dark chocolate, it is not only your sweet tooth that is satisfied. D u also gives your body a good dose of non-heme iron. In addition, it contains other nutritional components such as magnesium, calcium, phosphorus and potassium. It is a perfect and delicious idea for dessert.

5. Lenses

Lentils are one of the foods best known for their high iron content. This type of legume has a really large amount of non-heme iron.  In addition to the high amount of nutrients, it is a very economical, versatile and basic source of food for both physical and mental development.

6. Spirulina

Spirulina is one of the foods rich in iron that should not go unnoticed in pregnant women. It is a green algae, which is known for its intense taste and its strong nutritional profile.

When it comes to vegetarian iron sources, spirulina is without a doubt one of the best. In addition, it is also rich in important amino acids, proteins and vitamins B, C, D and E.

Iron-rich foods for pregnant women should be included in a pregnant woman’s diet, as iron is an important mineral. Do not forget that  foods rich in iron are necessary for pregnant women and their baby’s brain development. At the same time, it helps to provide a good supply of oxygen in the blood.