Pregnancy: Your Guide to Eating Right (cont.)

Why Do I Need More Iron Now That I am Pregnant?

Iron is a mineral that makes up an important part of hemoglobin, the substance in blood that carries oxygen throughout the body. Iron also carries oxygen in muscles, helping them function properly. Iron helps increase your resistance to stress and disease.

The body absorbs iron more efficiently during pregnancy; therefore it is important to consume more iron while you are pregnant to ensure that you and your baby are getting enough oxygen. Iron will also help you avoid symptoms of tiredness, weakness, irritability and depression.

How Much Iron Should I Consume?

Following a balanced diet and including foods high in iron can help ensure that you are consuming enough iron throughout your pregnancy. In addition, the following guidelines will help:

• The USRDA for iron is 30 milligrams (mg) per day for pregnant and lactating women.
• Eating at least three servings of iron-rich foods a day will help ensure that you are getting 30 mg. of iron in your daily diet. One of the best ways to get iron from your diet is to consume a highly fortified breakfast cereal such as Total, which has 18 mg of iron. Note that iron intake is not equal to iron absorption. Absorption of iron into the body is greatest with meat sources of iron such as liver.
• The best sources of iron include enriched grain products; lean meat, poultry and fish; and leafy green vegetables.

Should I Take an Iron Supplement?

Talk to your health care provider about an iron supplement. The National Academy of Sciences recommends that all pregnant women following a balanced diet take an iron supplement providing 30 mg of iron during the second and third trimesters of pregnancy. Your doctor may increase this dose if you become anemic. Iron deficiency anemia is a condition in which the size and number of red blood cells are reduced. This condition may result from inadequate intake of iron or from blood loss.

What Are Good Sources of Iron?

• Meat and Seafood: Lean beef, chicken, clams, crab, egg yolk, fish, lamb, liver, oysters, pork, sardines, shrimp, turkey, and veal.
• Vegetables: Black-eyed peas, broccoli, Brussel sprouts, collard and turnip greens, lima beans, sweet potatoes, and spinach.
• Legumes: Dry beans and peas, lentils, and soybeans.
• Fruits: All berries, apricots, dried fruits, including prunes, raisins and apricots, grapes, grapefruit, oranges, plums, prune juice, and watermelon.
• Breads and Cereals: Enriched rice and pasta, soft pretzel, and whole grain and enriched or fortified breads and cereals.
• Other Foods: Molasses, peanuts, pine nuts, pumpkin or squash seeds.

Other Facts About Iron

• Vitamin C helps your body use iron. It is important to include sources of vitamin C along with foods containing iron and iron supplements.
• Caffeine can inhibit the absorption of iron. Try to consume iron supplements and foods high in iron at least one to three hours before or after drinking or eating foods containing caffeine.
• Iron is lost in cooking some foods. To retain iron, cook foods in a minimal amount of water and for the shortest possible time. Also, cooking in cast iron pots can add up to 80% more iron to foods.
• Constipation is a common side effect of taking iron supplements. To help relieve constipation, slowly increase the fiber in your diet by including whole grain breads, cereals, fruits and vegetables. Drinking at least 8 cups of fluids daily and increasing moderate exercise (as recommended by your doctor) can also help you avoid constipation.

Next: Food Cravings during Pregnancy »

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