Iron is an essential mineral that needs to be included in your diet during pregnancy. Here’s an article that tells you more about this important component.
Role of Iron During Pregnancy
During pregnancy, your body provides blood and oxygen to your baby, so the demand for iron increases to keep up with the increase in blood supply. Moreover, iron is essential for the production of haemoglobin, a substance in red blood that transports oxygen from the lungs to the rest of your body — and to your baby’s.
How Iron Deficiency During Pregnancy Can Be Risky?
As per research and studies, most women develop iron deficiency, also described as anaemia, during pregnancy. It’s important to remember that severe iron deficiency can be risky. Symptoms of anaemia during pregnancy may include the following: Weakness, Fatigue, Difficulty in Concentrating, Rapid Heartbeat, Shortness of Breath, Pale Skin etc.
At the worst iron deficiency can cause low birth-weight, premature birth and infant and maternal mortality. But if you include sufficient iron in your diet during pregnancy, you are sure to experience a healthy pregnancy phase.
How to Include Iron In your Diet
Incorporating iron-rich food into your diet will help you meet your iron requirements. It will not only prevent or combat anaemia but will also help you lead a healthy life during pregnancy and postpartum.
You can include the following foods into your pregnancy nutrition diet to reach the daily goal.
- Dark, leafy greens: E.g. spinach, collard greens, kale etc
- Dry fruits and nuts: E.g. apricots, prunes, cashew, raisins, figs etc.
- lentils and pulses
- Eggs, especially the yolk
- Meat: lean meats
- Seeds: sesame, flaxseed, etc.
- Grains: quinoa, amaranth, etc.
How Much Iron Should I Take?
According to current recommendations, a pregnant woman needs about 27mg of iron daily.
However, if you are interested in getting precise details on how iron should be included in your pregnancy diet – ensure you speak to a qualified dietician.
A skilled dietician will work with you to develop a healthy pregnancy diet plan tailored to your personal needs. Moreover, the nutritionist will help you throughout the stages of pregnancy and life, from pre-conception to post-natal nutrition.