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From Mayo Clinic to your inboxSign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. ErrorEmail field is required ErrorInclude a valid email address Learn more about Mayo Clinic’s use of data.To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Expecting mothers need 18 mg of iron a day. It’s best to get the vitamins, minerals and nutrients that both you and your baby need for healthy development from a well-balanced diet. So which iron-rich foods are best for pregnancy? Dried cereals fortified with iron is one of the best sources and some fortified cereals may meet this requirement. It’s nice to know that dark chocolate is a great source of iron too. Which Iron-rich foods are best for pregnancy?Meat & Eggs
Vegetables
Fruit
Beans/Legumes/Nuts
Breads / Cereals / Starches
Other foods
Iron AbsorptionNot all sources of iron are equal in the amount of iron available to be absorbed by the body. There are two types of iron—heme iron and non-heme iron. Heme iron is found in meat, poultry, and fish, while non-heme iron is found in both plant foods (vegetables, beans, fortified grains) and meat. Heme iron, however, is much more readily absorbed by the body. The body can absorb up to 30 percent of heme iron, while it can only absorb 2-10% of non-heme iron. While meat may improve your iron levels more readily, it is important to eat a variety of sources of iron, including plant sources. Some foods rich in vitamin C include guava, bell peppers, kiwis, oranges, grapefruit, strawberries, Brussels sprouts, cantaloupe, and papaya.
Compiled using information from the following sources: 1. Centers for Disease Control and Prevention. (2011). Iron and iron deficiency. 2. The American National Red Cross. (n.d.). Iron-rich foods. https://www.redcrossblood.org/learn-about-blood/health-and-wellness/iron-rich-foods 3. The Office of Dietary Supplements. (2015). Iron. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ 4. U.S. Department of Health and Human Services, National Institutes of Health, & National Heart, Lung, and Blood Institute. (2011). Your guide to anemia. https://www.nhlbi.nih.gov/files/docs/public/blood/anemia-yg.pdf 5. Centers for Disease Control and Prevention. (2011). Iron and iron deficiency. 6. The American National Red Cross. (n.d.). Iron-rich foods. https://www.redcrossblood.org/learn-about-blood/health-and-wellness/iron-rich-foods 7. The Office of Dietary Supplements. (2015). Iron. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ Search BLOG CATEGORIES
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Similar PostIs it Safe While Pregnant Prenatal Vitamin LimitsPrenatal vitamins and minerals such as iron, calcium, and folic acid are vital for proper fetal growth, development, and healthy… Changes In Your Body Skin Changes During PregnancyNow that you are pregnant, you’re body will go through a number of changes, including your skin. You may see… Pregnancy Health and Wellness Types of Prenatal VitaminsWhile eating a healthy and balanced diet is one of the best ways to support a healthy pregnancy, it can… What foods are high in iron for pregnancy?Iron-Rich Foods. Dark, leafy greens, such as spinach, collard greens, and kale: 3 mg per 1/2 cup cooked greens.. Dried fruit, including apricots, prunes, raisins, and figs: 1 mg per 1/4 cup.. Raspberries: 0.8 mg per cup.. Sauerkraut: 2 mg per cup.. Beets: 1 mg per cup.. Brussels sprouts: 1 mg per cup.. Which fruit is best for iron in pregnancy?Mulberries – Mulberries are a rich source of iron and may even be good for your cholesterol levels and in maintaining blood sugar levels. One hundred grams of mulberries contain only 43 calories but have 10 grams of iron & vitamin C. Hence, it can be a good choice for you during pregnancy.
Can anemia during pregnancy hurt the baby?Throughout pregnancy, iron deficiency anemia adversely affects the maternal and fetal well-being, and is linked to increased morbidity and fetal death.
What food should I avoid if I have anemia?Some foods can make it harder for your body to absorb iron. These include coffee, tea, milk, egg whites, fiber, and soy protein. Try to avoid these foods if you have iron deficiency anemia.
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