Dark Chocolate To Lentils: Explore The 10 Foods Rich In Iron For Pregnant Women To Avoid Anaemia

Iron is a vital mineral in pregnancy, serving an important function in forming haemoglobin, the protein in red blood cells that transports oxygen throughout the body. The body needs far more iron during pregnancy in order to avoid anaemia, lower the chance of early birth, and support the mother's and the unborn child's healthy growth.

Low iron levels can result in iron deficiency anaemia linked to fatigue, weakness, and a higher risk of preterm birth and low birth weight. These requirements can be met by eating foods high in iron, such as lean meats, spinach, lentils, beans, fortified cereals, dried fruits, etc. 

Let's explore the best foods, be it fruits or drinks, which promote the best possible health for both the mother and the fetus through this blog.

Table Of Contents

1. Why Is Iron Important During Pregnancy?

2. What Foods Are High In Iron For Pregnancy?

3. Which Fruit Is Best For Iron In Pregnancy?

4. What Drinks Are High In Iron For Pregnancy?

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References

Why Is Iron Important During Pregnancy?

Iron is vital for pregnant women because:

• It supports the increased blood supply.
• It aids in fetal growth and development.
• It helps prevent maternal anaemia, which can lead to complications like preterm labour and low birth weight.
• It lowers the danger of infections by fortifying the immune system. 
• It contributes to the baby's brain development.

Also Read: 15 Essential Vegetarian Protein-Rich Foods For Pregnant Women for Complete Maternal Nutrition

What Foods Are High In Iron For Pregnancy? 10 Foods Rich In Iron For Pregnant Women

Here are the 10 best foods rich in iron for pregnant women easily found in India:

1. Dark Chocolate

Dark chocolate is a healthy treat for expectant mothers since it contains a surprising amount of iron. Dark chocolate is also high in flavonoids, magnesium, and antioxidants, all of which can bring down your blood pressure and increase blood flow. 

Approximately 11–12 mg of iron are found in a 100 gm portion of dark chocolate (70–85% cocoa), which supports enhanced blood production and helps prevent anaemia during pregnancy. It can further improve iron absorption for improved maternal and fetal health when combined with diets having the highest sources of vitamin C, like citrus fruits. 

2. Chicken

Chicken is a delight for the non-vegetarians. Pregnant women benefit from eating chicken because it is an excellent source of heme iron, which is the kind of iron that the body absorbs easily. About 1-2 mg of iron can be found in 100 grams of chicken, which supports oxygen transport, prevents anaemia, and aids in embryonic development. 

Iron content is higher in dark meat (such as drumsticks and thighs) than in white meat.

Chicken also contributes to the general health of mothers because it is high in protein, B vitamins, and vital minerals. Iron absorption can be further improved by combining it with meals high in vitamin C, such as citrus fruits or bell peppers. 

3. Spinach And Other Leafy Greens

Spinach and other leafy greens, such as kale and Swiss chard, are excellent plant-based sources of non-heme iron, which is essential for preventing anaemia and supporting increased blood production during pregnancy. A cup of cooked spinach contains roughly 6.4 mg of iron. 

Combine these with foods high in vitamin C, such as oranges or bell peppers, to improve absorption. Leafy greens are also packed with fibre, folate, calcium, and antioxidants, all of which contribute to a healthy pregnancy. 

4. Legumes (Lentils, Chickpeas, And Beans)

Legumes rank as some of the top plant-derived sources of iron. A delight for vegetarians and vegans. A single cup of cooked lentils contains approximately 6.6 mg of iron. Pregnant women can prevent anaemia and promote fetal growth by eating legumes, such as beans, chickpeas, and lentils, which are excellent sources of non-heme iron. 

While chickpeas and beans also contain substantial levels of iron, a 100-gram dose of lentils offers about 3.3 mg. Legumes are high in protein, fibre, folate, and vital minerals like potassium and magnesium, which enhance maternal health in addition to iron. 

5. Seafood (Salmon, Tuna, And Shellfish)

Fish like salmon and tuna contain iron and omega-3 fatty acids essential for fetal brain development. Shellfish, especially clams, oysters, and mussels, are iron powerhouses, with clams offering 28 mg per 100 gm. 

In addition to being high in omega-3 fatty acids, which promote the development of the baby's brain, salmon and tuna also provide a considerable amount of iron. To prevent any health hazards, pregnant women should select seafood that is low in mercury and make sure it is cooked through. 

4. Eggs

For pregnant women, eggs offer a nutrient-dense source of iron. About 1 mg of iron, predominantly in the yolk, can be found in one big egg. Eggs are rich in protein, choline, vitamin B12, and good fats—all of which are critical for the development of the unborn brain and the health of the mother—but they also contain non-heme iron, which is not as readily absorbed as heme iron. Eggs are also a fantastic way to enhance general nutrition during pregnancy; they are adaptable and simple to incorporate into meals. 

7. Tofu And Tempeh

Soy-based foods like tofu and tempeh are excellent iron sources. They are ideal choices for pregnant women, particularly those who are vegetarians or vegans. Tofu has about 5.4 mg of iron per 100 gm, whereas tempeh contains about 2.7 mg. They are high in protein, calcium, and probiotics (found in tempeh) in addition to iron, all of which promote healthy bones, digestion, and the general well-being of mothers. 

8. Fortified Cereals And Grains

Iron-fortified cereals and whole grains, including quinoa, oatmeal, and brown rice, can provide significant iron. A bowl of fortified cereal can contain up to 18 mg of iron, making it a great iron source for expectant mothers. Non-heme iron, which is found in several foods, promotes increased blood production during pregnancy and helps avoid anaemia.

Folic acid, fibre, and vital B vitamins are also present in many fortified bowls of cereal, all of which support maternal and fetal health. To improve iron absorption, combine fortified cereals with vitamin C-rich fruits like oranges or strawberries and opt for low-sugar substitutes for a healthier diet. 

9. Nuts And Seeds (Pumpkin Seeds, Almonds, And Cashews)

Nuts and seeds, such as cashews, almonds, and ToneOp Care's Pumpkin Seeds, are great plant-based sources of non-heme iron, which promotes oxygen transfer during pregnancy and helps avoid anaemia. Almonds and cashews also contain substantial levels of iron, but pumpkin seeds are very high, with about 4.2 mg per 28 grams.

They are rich in fibre, protein, magnesium, and good fats in addition to iron, all of which support the health of the mother and fetus. Combining nuts and seeds with foods high in vitamin C can improve iron intake for better nutrition because non-heme iron is harder to absorb. 

10. Dried Fruits (Raisins, Apricots, And Prunes)

Dried fruits are concentrated sources of iron that are a healthy and handy option for pregnant women who want to support their increased blood production and avoid anaemia. About 4 mg of iron can be found in half a cup of dried apricots. 

Dried fruits are rich in iron, potassium, fibre, and antioxidants that promote heart health, digestion, and general well-being. Combining dried fruits with foods high in vitamin C, such as citrus fruits, helps improve iron absorption because non-heme iron is harder to absorb.

Here is how you can enhance iron absorption through these foods:

• Combine Iron-Rich Foods With Vitamin C: Citrus fruits, tomatoes, and bell peppers improve non-heme iron uptake. 
• Steer Clear Of Tea And Coffee During Meals: They have tannins that hinder iron absorption. 
• Prepare Meals Using Cast Iron Pots And Pans: This might boost the iron levels in your meals. 
• Eat A Balanced Diet: A combination of heme and non-heme iron sources ensures adequate intake.

Also Read: 14 Iron-Rich Foods For Women And Best Food Sources To Combat Iron Deficiency

Which Fruit Is Best For Iron In Pregnancy?

The best fruit for iron during pregnancy is prunes (dried plums) because they are rich in non-heme iron, which helps prevent anaemia. One cup of prunes contains about 3 mg of iron. They also provide fibre, which helps with pregnancy-related constipation. Other good fruits include apricots, raisins, figs, and dates, which contain iron and essential nutrients like vitamin C, which helps the body absorb iron better.

Fruits like oranges, strawberries, and kiwis don’t have much iron, but they are high in vitamin C, which improves iron absorption from plant-based foods. The blood volume grows to support the growing baby, thereby pregnant women require extra iron. Since plant-based (non-heme) iron is harder to absorb, pairing iron-rich fruits with vitamin C sources makes it more effective. Eating a variety of iron-rich and vitamin C-rich fruits helps maintain healthy iron levels and prevent anaemia during pregnancy.

What Drinks Are High In Iron For Pregnancy?

Some of the best drinks high in iron for pregnancy include prune juice, beetroot juice, and spinach smoothies. Prune juice is especially beneficial because one cup provides around 3 mg of iron. It also avoids constipation and aids in digestion. Beetroot juice is another great choice, as it contains iron and folate, which support healthy blood production.

A spinach and orange smoothie is an excellent option because spinach is high in iron, and oranges provide vitamin C, which helps the body absorb iron better. Pumpkin seed milk is also iron-rich and provides additional nutrients like magnesium. Some fortified plant-based milks, such as soy or oat milk, contain added iron. However, pregnant women should avoid drinking too much tea or coffee because they contain tannins that reduce iron absorption. Drinking these iron-rich beverages daily can help maintain good iron levels and prevent anaemia during pregnancy.

Dietitian's Recommendation

A woman who is pregnant requires 27 mg of iron each day to aid in elevated blood volume and fetal development. Incorporate lean meats (chicken, beef, turkey) to provide heme iron, which is readily absorbed. For iron from plants, eat spinach, lentils, chickpeas, and tofu. To enhance absorption, pair them with foods strong in vitamin C, like bell peppers or oranges. Prunes, apricots, and raisins offer iron and fibre.

Cereals with added nutrients and whole grains, such as quinoa and oats, are great sources. Limit your intake of tea or coffee since they hinder iron absorption. A diet rich in iron and well-balanced helps prevent anaemia and promotes a healthy pregnancy.

                                                                     Dt. Akshata Gandevikar

The Final Say

It is vital to maintain adequate iron consumption throughout pregnancy for the health of the mother and the development of the fetus. Including a mix of iron-dense foods from both animal and vegetable sources can aid in avoiding deficiency and promote a healthy pregnancy. If you find it difficult to fulfil your iron requirements solely through diet, speak with your healthcare professional regarding iron supplements. Focusing on iron-rich foods allows you to have a healthy pregnancy and provides your baby with an excellent start in life. 

FAQs

1. How can I increase iron absorption from plant-based foods?

Iron from plant sources (non-heme) is more difficult to absorb. Enhance absorption by consuming iron-rich foods alongside vitamin C-rich options such as citrus fruits, strawberries, and tomatoes. Steer clear of tea, coffee, and dairy high in calcium while eating since they obstruct absorption. Preparing food in a cast-iron skillet can also introduce trace amounts of iron to dishes. 

2. What are good iron-rich snacks for pregnant women?

Great options include trail mix (nuts, seeds, dried fruits), hummus with whole wheat crackers, boiled eggs, iron-fortified granola bars, and smoothies with spinach and citrus fruits. Prune juice is also a great iron booster. These snacks provide energy, fibre, and essential nutrients while keeping iron levels in check.

3. Do dairy products affect iron absorption?

Yes, calcium in dairy blocks iron absorption. If consuming iron-rich foods or supplements, avoid dairy products like milk, yoghurt, and cheese at the same time. Instead, have dairy at different times of the day to maintain a balanced diet while ensuring proper iron absorption.

4. What are the signs of iron deficiency in pregnancy?

Symptoms include fatigue, weakness, pale skin, dizziness, shortness of breath, and cold hands and feet. Severe deficiency can lead to anaemia, increasing risks for preterm birth or low birth weight. Eating an iron-rich diet and following your doctor’s advice helps prevent and manage low iron levels.

References

• https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/iron-rich-foods-for-your-pregnancy/
• https://continentalhospitals.com/blog/7-nutrient-rich-foods-to-boost-iron-levels-during-pregnancy/
• https://www.tommys.org/pregnancy-information/im-pregnant/nutrition-in-pregnancy/iron-pregnancy
• https://www.morelandobgyn.com/iron-rich-foods
• https://www.happyfamilyorganics.com/learning-center/article/meal-plan/meal-plan-for-low-iron/
• https://www.hdfcergo.com/health-insurance/wellness-corner/iron-rich-pregnancy-foods
• https://www.webmd.com/diet/iron-rich-foods
• https://www.toplinemd.com/trogolo-obstetrics-and-gynecology/eating-iron-rich-foods-during-pregnancy/
• https://www.in.pampers.com/pregnancy/healthy-pregnancy/article/iron-rich-foods-for-pregnancy

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