Iron Needs for a Healthy Pregnancy

Iron is one of the most important components of proper health during pregnancy. Red blood cells are made with iron. Without enough healthy blood in your system you could literally starve your baby of the oxygen and nourishment he needs for proper health. Let's talk about the importance of iron, and tips to increase your iron levels for better health.

Why Iron is Important for a Healthy Pregnancy

Iron is used to make extra blood in your body, the key to providing healthy nourishment to your growing baby. The billions of new red blood cells being created in your baby's body also use iron. Most women need to double their daily amount of iron to 60mg once they become pregnant - more for healthy multiples.

Many women are already anemic before conception so they will need to pay special attention to their diets to maintain a healthy pregnancy. A CDC report stated that more than 11% of women childbearing age are already low in iron. Active women are three times more likely to be low in iron reserves. Iron deficiency is associated with fatigue, hair loss, low birth weight and premature labor.

Tips for Increasing Iron Levels for Healthy Pregnancy

Be sure to eat foods that will boost your body's ability to absorb iron - foods high in Vitamin C. Citrus fruits, strawberry, green pepper and kiwi taken with iron will increase the amount of iron absorbed. Avoid milk, tea, coffee and antacids with your meals because these will interfere with healthy iron absorption.

Healthy, iron rich foods should be eaten at every meal. These healthy foods include lean beef, fish, poultry (or tofu for vegetarians), eggs, apricots, figs, peaches, raisins, whole wheat bread, bagel, pasta, nuts, lentils, artichoke, peas, potato with the skin on, Brewer's yeast, and iron-fortified cereal. Cooking food in a cast-iron skillet can also help increase the iron content of your food.

It can be difficult to get healthy amounts of iron from food alone. Drinking a glass of orange juice or eating a high Vitamin C fruit with your meals will help you achieve healthy levels but supplements may be necessary. If morning sickness is a health concern for you consider discussing with your doctor postponing iron supplements until the second half of pregnancy when the demands are greatest and the nausea has passed. Also, if iron supplements are difficult for you to take on an empty stomach try taking them with a dish of strawberries or other vitamin C rich food to help prevent nausea.

For more information on nutritional needs during pregnancy, as well as healthy menu ideas, see additional articles I've written in the resource section below.