Why Are Iron Rich Foods Important During Pregnancy?

Iron is a mineral that is important for your body to stay healthy. There are macro-minerals (large amounts needed) and trace mineral (small amounts needed). Iron is a trace mineral type, less than 100 mg is needed in the body to complete its function.

Why Is Iron Important During Pregnancy?

  • Iron combines with protein to form hemoglobin, found in all red blood cells (RBCs) that carries oxygen to and carbon dioxide from the cells.
  • Prevents nutritional anemia.
  • Boost your immune system and increases resistance to infection.
  • Provides iron for fetal storage.

Iron is present in two forms in foods:

1. Heme iron

Found in animals products

Absorbed by the body more efficiently

  • Clams – 3oz = 24mg
  • Oysters – 3oz = 11mg
  • Chicken liver – 3oz = 7mg
  • Beef liver – 3oz = 6mg
  • Beef tenderloin/roaf – 3oz = 3mg

Organ meats are high in iron.

2. Nonheme iron

Derived from plants products and dairy

  • Ready-to-eat cereal
  • Soybeans – 1cup = 8mg
  • Lentils – 1cup = 6mg
  • Molasses – 2 tbsp = 6mg
  • Beans – 1cup = 5mg
  • Oatmeal – 1/2 cup = 4mg
  • Prunes – 6 oz = 4mg
  • Spinach – 1 cup = 6mg

Absorption is INCREASED with Meat

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