Which Iron-Rich Foods Should You Eat During Pregnancy?

Last updated on Oct 20, 2013

by Monica Scott

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Which Iron-Rich Foods Should You Eat During Pregnancy?

Your iron needs skyrocket while you are pregnant. Make sure you are getting enough iron each day by looking into these iron-fortified foods on this list.

Iron is extremely important during pregnancy because it facilitates the transport of oxygen from the mother to the fetus. If there is no iron, your body and your fetus will face a number of problems. Thus, you should include iron-rich foods in your diet for sure. The requirement of iron through pregnancy is 27mg. If you don’t consume iron, you will suffer with iron-deficiency anemia and that can be very harmful during pregnancy. Claim Your 20 Free Pregnancy Tests – Click Here

There are numerous foods that are rich sources of iron. You should include them in your diet so that you get the required amounts. Here are some foods that are rich in iron:

Lean Meats

You can choose any lean meat depending on your choice but know that pork is the best because the iron content is highest in pork. In 3-oz pork serving, you will have a minimum of 7mg of iron. Thus, just by eating pork, you will fulfill 25% of your iron needs during pregnancy. You can also go for diced chicken. One half cup of diced chicken contains 5-7mg of iron. The same goes for turkey. Beef contains the same amount per 3 oz serving.

Dried Peas and Beans

These are also an excellent source of iron. Experts have recommended them because they are extremely healthy and they have other important nutrients too. Soybeans are the best source of iron among beans and peas. Just half a cup of soybeans will give you 7 mg of iron. You can also go for other sources of iron such as kidney beans, chickpeas, lentils, black eyed peas, and so on. All these have around 2-4 mg of iron. You can consume these peas and beans through soups such as white bean soup.

Iron Fortified Cereals

Such cereals have lots of iron and that can help you a lot. However, you should make sure that you eat only whole grain products. These are more nutritious on a number of levels. Only buy cereals that specify the presence of iron. There are numerous different types of cereal in the market. Thus, when you go out to shop, you should ensure that you go through the labels and check the mention of iron. Also check the amount of iron present so that you have an idea. Compare different cereal boxes and choose the cereal that has the highest amount of iron. This won’t take you long and you will end up with the best cereal to satisfy your iron needs!

Fruits and Vegetables

There are a number of fruits and vegetables that you could include in your diet for iron such as dried apricots, kale, broccoli, spinach, prune juice, baked potatoes, prunes, raisins, collard greens, and so on. You should also take fruits that are rich in vitamin C so that the absorption of iron is enhanced. These fruits include tomatoes, citrus fruits, strawberries, Brussels sprouts, bell peppers, and so on.

Other iron rich foods

Other foods that are rich in iron are nuts, seeds, and oatmeal; iron fortified pasta, blackstrap molasses, tofu, and so on.

It is very important to include all these in your diet so as to fulfill your iron needs and to be healthy for the sake of your baby.

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Which Iron-Rich Foods Should You Eat During Pregnancy?, 5.0 out of 5 based on 7 ratings

Ms. Scott joined ConceiveEasy after working in prenatal obstetrical care for two years in a private practice before being promoted to Director of Nursing. She has a strong interest in women's health with an emphasis on promoting fertility awareness.

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