EBM News
EBM News

Iron-Rich Foods For Pregnant Women

Pregnant women are more vulnerable to iron deficiency as they need more of this vital nutrient to supply to the growing foetus and simultaneously, improve their count of red blood cells. Around two-thirds of the total body’s iron is for maternal needs while one-third for the foetus and placenta tissue needs.

1. Organ Meat

Organ meats such as liver, kidney and heart are significantly high in iron and heme-iron. These organ meats are also rich in zinc, protein and vitamin B12 that helps in the development of the foetus and formation of red blood cells.

2. Oranges

Though oranges are high in vitamin C, they also contain other vital nutrients like iron, vitamin A, fibre and protein. The content of iron compared to vitamin C may be low in this food item but, it is highly known to help in the absorption of iron through other dietary sources.

3. Almonds

This iron-rich dried fruit is also a vital source of other nutrients like protein, vitamin E and unsaturated fats. Almonds help improve lipid profile which in turn, prevent weight gain during pregnancy.

4. Pumpkin Seeds

Pumpkin seeds are filled with iron and also high in beta-carotene, fatty acids, vitamin E and amino acids. They are widely known to relieve oedema and other inflammations during pregnancy and after the delivery.

5. Chicken

This iron-packed poultry is recommended during pregnancy as long as they are well-cooked. Chicken is also a good source of lean protein, vitamins and minerals that helps in the healthy development of the foetus.

6. Apples

Iron and vitamins in apples are helpful for the growing baby and mom-to-be. Green apples are preferred over red apples during the pregnancy. Apples help in preventing pregnancy complications such as preterm birth, gestational diabetes and bacterial infections in the vagina.

7. Beetroot

Bioactive compounds in beetroots include iron, zinc, copper, potassium and other vital flavonoids and polyphenols. Beetroot helps in lowering blood pressure, improving renal health and heart functions during pregnancy.

8. Salmon

Seafood like salmon is rich in iron, protein and omega-3 fatty acids. These vital nutrients help in the brain and ocular development of the foetus. Two portions of salmon per week are recommended by experts during pregnancy.