Iron Deficiency Pregnancy: How to Meet Your Daily Iron Needs?

Struggling with iron deficiency pregnancy? If so, you are not alone, low iron during pregnancy is one of the common problem pregnant women goes through which also triggers anemia during pregnancy. Studies indicate that the global prevalence of anaemia is estimated to be 41% among pregnant women. Hence, in order to help you prevent iron deficiency pregnancy, we have written down top iron-rich food for pregnancy that surely meet your iron needs.  

What Means Iron Deficiency Pregnancy?

Let’s start with what iron is. Iron is a necessary mineral that assists red blood cells in transporting oxygen throughout the body.

Iron deficiency pregnancy is a condition that occurs when a pregnant woman does not have enough iron in her body to support both her own needs and the needs of her developing fetus. 

During pregnancy, a woman’s blood volume increases, and her body needs more iron to make additional red blood cells. If a woman does not consume enough iron-rich foods or cannot absorb enough iron from her diet, she may become iron deficient. 

Symptoms of iron deficiency during pregnancy can include fatigue, weakness, pale skin, and shortness of breath. Severe iron deficiency can also increase the risk of preterm delivery, low birth weight, and other complications. 

Pregnant women are often tested for iron deficiency and may be advised to take iron supplements or increase their dietary intake of iron-rich foods to prevent or treat iron deficiency.

Iron-Rich Foods for Pregnancy:

The following are iron-rich foods for pregnancy every mom to be should add to her diet to meet her daily iron needs.

Start Your Day With a Handful of Iron Rich Dryfruits: 

As dry fruits contain one of the essential nutrients your body needed during pregnancy, starting your day with a handful of iron-rich dry fruits such as apricots, pumpkin seeds, dried plums, pistachios, and so on can help you meet your daily iron needs. In addition, such types of dry fruits not just help you prevent iron deficiency pregnancy, but also promote better fetal growth & development.

Iron Rich Dryfruits for Pregnancy: 

Apricot:  6.3 mg (100g)

Pumpkin Seeds: 2.6 mg (100g) 

Dry Plum: 0.93 mg (100g)

Cashews: 5.00 mg (100g)

Almonds: 5.4 mg (100g)

Chop on Iron Rich Fruits: 

Instead of chopping on a bag full of calorie-rich chips, why not chop on iron-rich fruits during pregnancy? Fruits are another healthy food you should add to your diet, whether it is evening, morning, or craving for something sweet and sour; fruits always got you covered. Iron-rich fruits like berries, pomegranates, bananas, and watermelon are considered safe to eat during pregnancy. However, if you are dealing with gestational diabetes or preeclampsia, it is better to consult your doctor before you chop on and eat in moderation. 

Iron Rich Fruits for Pregnancy

Mulberries: 1.85mg (100g)

Pomegranates: 0.30mg (100g)

Bananas: 0.40mg (100gm)

Watermelon: 0.25mg (100g)

Guava: 0.30mg (100g)

Add Iron Rich Vegetables to Your Plate:

Just like fruits, veggies also carry the essential nutrients a pregnant woman required during pregnancy. Although veggies are said to be safe to eat for pregnant women like spinach, kale, and broccoli, green beans may help pregnant women to meet their daily iron needs. 

Iron Rich Vegetable for Pregnancy

Leafy Greens: Approx 2-3mg (100g)

Broccoli:0.7 mg 

Sprouts: 1.4 mg (100g)

Green Beans:1.0mg (100g)

Peas: 1.5mg (100g)

Cook Recipes with Iron Rich Cereals:

Another way to deal with iron deficiency pregnancy is following a weight management program that includes serving iron-rich recipes that are made with veggies & cereals that contain high content of iron. In order to get started, you can choose to eat various types of salads with iron-rich vegetables and fruits, a soup menu, or cereals, such as quinoa or oats. If you’re not a salad or soup fan, 

you can even experiment with making your own iron-rich meal to meet your daily iron requirements. 

Iron-Rich Recipes for Pregnant Women: 

Iron Packed Bowl: 7.51 to 7.91mg of iron per serving.

– All you need is a bowl of boiled chickpeas, fresh green spinach, chopped tomatoes, and beetroot, you can even add nuts like peanuts or almonds, and finally grind pink salt to taste, squeeze a lemon on top, and enjoy your meal.

Minestrone Soup: 6.5 to 6.9mg of iron per serving.

– Minestrone soup is a traditional soup that calls for all iron-rich vegetables and beans. Get a saucepan, add olive oil, and saute all your favorite veggies. Add vegetable broth, boiled rajma (Kidney beans), tomatoes, and spinach, and mix well. Cook for 20-25 minutes. Finally, season with salt/pepper and serve.

Quinoa Rice: 6-to7mg of iron per serving

In a saucepan, combine rinsed quinoa and rice, water, and iron-rich vegetables such as spinach, tomato, broccoli, bell peppers, and mushrooms. You can also add beans such as rajma or chickpeas, as well as salt and spices, to make your healthy dish tasty. Cook for 25-30 minutes, or until the quinoa has fluffed up and the rice has softened. That’s all there is to dinner.

How Much Iron Do I Need During Pregnancy?

If you’re wondering how much iron you should take while pregnant, it’s difficult to determine an exact dosage, but most pregnant women need at least 25 mg of iron daily. So, if you’re one of the mothers battling an iron deficiency during pregnancy or working to get the iron you need, you’ve come to the right place. 

Divine Mother is one of the best women’s health care centres in Ahmedabad, providing a wide range of services such as a balanced diet program, pregnancy yoga classes, and so on to ensure a healthy and safe pregnancy. However, keep in mind that you should consult your doctor to get prescribed iron supplements.