Health & Life

“Iron Intake During Pregnancy: Essential Tips for Mothers-to-Be”

Some pregnant women experience iron deficiency, and unless it's a severe case, it can often be managed without resorting to iron supplements. It's important to be mindful of the foods that can hinder iron absorption and maintain a well-balanced diet to ensure adequate iron intake.

Administrator

10 July, 2024

1Iron-Rich Foods for Pregnant Women

Iron-Rich Foods

To ensure your body has enough iron to produce red blood cells and support both you and your baby, it’s important to include iron-rich foods in your daily diet. Pregnancy increases your iron requirements, so make sure you’re getting enough.

Iron plays a crucial role in blood production and oxygen transport in the blood to the body’s tissues. Therefore, iron deficiency is the most common cause of low hemoglobin levels and anemia.

According to the Phu Nhuan District Health Station’s website, pregnant women can obtain iron from animal sources such as: Red meat, chicken liver, oysters, etc.

For plant-based sources, try: Spinach, broccoli, lentils, pomegranates, apricots, watermelon, plums, pumpkin seeds, almonds, raisins…

Note: Animal sources of iron are generally more easily absorbed by the body compared to plant-based sources.

Animal sources of iron are more readily absorbed than plant-based sources.

Vitamin C-Rich Foods

Even if your body has sufficient iron, a lack of vitamin C can still lead to anemia.

The body can absorb only 2-20% of iron from plant sources and 15-35% from animal sources. However, when you combine vitamin C with iron, the iron absorption rate can increase by up to six times.

Foods rich in vitamin C include: Oranges, lemons, strawberries, papaya, bell peppers, broccoli, grapefruit, tomatoes…

Combine vitamin C-rich foods with iron-rich foods.

Folic Acid Supplements

Folic acid is essential for preventing neural tube defects in the baby and is also crucial for pregnant women who are anemic.

Similar to iron, folic acid is involved in the production of red blood cells. A deficiency in folic acid can lead to low hemoglobin levels, also known as anemia.

Foods rich in folic acid include: Leafy greens, bean sprouts, dried beans, wheat germ, peanuts, bananas, broccoli, chicken liver…

For more information: What is (Vitamin M)? And which foods contain it?

Leafy greens, bean sprouts, dried beans, wheat germ, peanuts, bananas, broccoli, and chicken liver are rich in folic acid.

2Foods to Avoid

Calcium-Rich Foods

Consuming more than 50mg of calcium at once can interfere with iron absorption. Be especially careful not to consume 300-600mg of calcium at the same time as iron, as it will almost completely block iron absorption.

While calcium is essential for both mother and child, it’s important to consume it in moderation and avoid taking it with iron to prevent interference with iron absorption and the potential for anemia.

Avoid calcium-rich foods when consuming iron-rich foods.

Foods Containing Oxalates

Like calcium, oxalates can also reduce iron absorption.

A clear example is spinach, which is rich in iron but also contains oxalates, making it difficult for the body to absorb the iron from this vegetable.

Oxalates can also be found in beets, kale, tea, chocolate, parsley, and more.

When consuming oxalate-rich foods, it’s recommended to combine them with vitamin C-rich foods to enhance iron absorption.

Oxalates are found in beets, kale, tea, chocolate, and parsley, among other foods.

Foods Containing Tannins

Tannins are a type of polyphenol that can strongly inhibit iron absorption.

To avoid this, pregnant women should refrain from consuming tannin-containing beverages two hours before and after taking iron supplements.

Foods and drinks that contain tannins include: Tea, coffee, apples, berry juices…

Avoid tannin-containing beverages two hours before and after taking iron supplements.

is an essential mineral for pregnant women throughout their pregnancy. Pregnant women should follow their doctor’s recommendations for iron intake to ensure safety.

A balanced diet during pregnancy is crucial, as it affects not only the mother’s health but also the development of the fetus. With this information, we hope that expectant mothers will make informed dietary choices to ensure the health and well-being of both , and to prevent iron deficiency and anemia.

Source: Phu Nhuan District Health Station’s website

Frequently asked questions

Iron is an essential mineral for pregnant women as it helps in the development of the placenta and fetus. It also prevents anemia, which is common during pregnancy, and ensures a healthy birth weight for the baby.

Pregnant women can obtain iron from animal sources such as red meat, poultry, and fish. Plant-based sources include lentils, beans, spinach, and iron-fortified cereals.

The recommended daily iron intake for pregnant women is 27 mg. However, it is important to consult with a healthcare professional as individual needs may vary.

Iron deficiency during pregnancy can lead to anemia, which may cause fatigue, dizziness, and a higher risk of infection. It can also impact the development of the baby, leading to a low birth weight or premature birth.

You can enhance iron absorption by consuming vitamin C-rich foods along with iron-rich meals. Also, avoid drinking tea or coffee with meals as they can inhibit iron absorption.

Some women may experience constipation, nausea, or dark stools when taking iron supplements. It is important to consult with a healthcare professional to determine the appropriate dosage and to ensure you are taking a high-quality supplement.