Iron: making blood that’s tough as… iron

How does iron help during pregnancy?

Iron’s primary function is to help build healthy red blood cells in order to transport oxygen around the body. Baby is also dependent on your nutrients (and your iron) for quite a time, meaning they will need to borrow your iron to construct their own red blood cells. Iron also helps build myoglobin, the protein that delivers oxygen to the muscles, allowing Baby to grow big and strong. Iron deficiency during pregnancy is related to low birth weight, premature birth, and heart problems, so the importance of consuming enough cannot be overstated.

Because your blood volume increases so much during pregnancy, it’s very common to experience anemia, which is usually caused by a lower-than-desired amount of iron in the body. Blood counts and ferritin levels at various points in pregnancy check your iron levels, and low levels can be treated with diet changes, supplements, and IV infusions when necessary.

What are some good sources of iron?

• Iron-fortified cereal, bread, and pasta: Hot and cold cereals, breads, and pastas usually contain fortified grains. Not all will be iron-fortified, however, so it’s important to make sure you choose those that are rich in iron.
• Red meat: Red meat, whether pork, beef, or lamb, is very high in iron content. It is one of the highest per serving foods for iron.
• White meat like chicken, turkey, and pork: Another excellent source of iron, and typically lower in saturated fat than red meat. 
• Beans: Almost all beans have a very high iron content. Beans are a great source of iron (and protein), particularly for a vegetarian who may have trouble finding their daily suggested amount otherwise.
• Soybeans and tofu: Another great source of iron for vegetarians (or anyone who enjoys it), these options add a healthy dose of iron to any meal. 
• Chickpeas: like beans, chickpeas are very high in iron per serving. Keep in mind that although commercially sold hummus contains some chickpeas – it is not usually high in iron.
• Cooked dark leafy greens: Although not always well absorbed in their raw form, dark leafy greens do contain a decent dose of iron that is better absorbed when cooked. 
• Dried fruit: Some dried fruit, like apricot and mango, are great snack choices that contain iron. An added bonus is their fiber content – great if you’re struggling with constipation too.
• Seeds: Pumpkin, squash, sesame and sunflower seeds are another great iron rich snack choice.
• Dark chocolate: Chocolate with over 45% cacao is a great source of iron when you’re looking for a sweet treat!

Reviewed by the Ovia Health Clinical Team