Pumping Up Iron Intake is Especially Important for Pregnant and Nursing Women

Pregnant and post-partum women - especially nursing mothers - need extra iron. In addition to anemia and low energy, according to a recent National Institute of Health (NIH) study, women with low iron levels were twice as likely to show signs of post-partum depression.

Continuing to take a pre-natal vitamin post-pregnancy, in addition to eating iron-rich foods, is a good way for women to ensure they get the amount of iron they need. Eating foods rich in vitamin C helps the body to absorb iron while a diet high in dairy products can increase iron deficiency because these are high-protein, low-iron foods.

Steak is a great iron-rich food, but is by far not the only one. Vegetarians can meet their iron needs with iron-rich cereals and vegetables, but often have a harder time because the iron in these foods is not as absorbable as the iron in meat. Vegetarians should eat dark green leafy vegetables, broccoli, legumes and beans, whole grain breads, and iron-enriched pasta, rice and cereal. Foods rich in Vitamin C (papaya, oranges, cantaloupe, broccoli, brussel sprouts, raw green peppers, grapefruit, strawberries, etc.) eaten at the same time, or close to, iron-rich foods.

Sneaking iron-rich foods into your daily diet is easier than it seems. Following are several high-iron snacks and two simple, iron-rich meals.

Sunflower seeds, 1 tablespoon (15g) - 0.7mg iron
Dried apricots, 10 halves (50g) - 1.6mg iron
Cashews, 25 nuts (50g) - 2.5mg iron
Wholegrain bread, 1 slice (34g) - 1.6mg iron
Almonds, 20-25 nuts (25g) - 1.0mg iron

Shrimp and broccoli over brown rice. Saute the shrimp in olive oil with several minced garlic cloves. Add any assortment of vegetables you like (red pepper, mushrooms, and spinach work well). Stir occasionally until fully cooked. Steam the broccoli and rice. Serve immediately. Tempeh works as a shrimp substitute, but has significantly less iron than shrimp.

Spinach frittata. In an oven-safe skillet, sauté 2-4 minced garlic cloves, sliced mushrooms, diced onions, and any other vegetables you like in 1 tablespoon of olive oil. Remove from heat. In a mixing bowl, beat together 4-6 eggs and 1 cup milk. Stir in 1 cup of chopped blanched spinach (or 1 package frozen chopped spinach) and ½ cup shredded cheddar cheese. Pour into skillet and bake at 375 degrees for 30 minutes or until top is browned and frittata is firm. Serve hot, warm or at room temperature.

Both of these meals are high in nutrients and iron, and can be easily altered according to personal taste.

Pregnant and nursing women have a harder time keeping up their iron levels and it's especially critical that they do. Regardless of the source, maintaining an adequate iron-intake is vital in helping women keep up their energy levels and staying healthy.