Iron is a cornerstone of a healthy pregnancy. It is essential for the production of hemoglobin, the substance in red blood cells responsible for transporting oxygen to cells and supporting placental development. As blood volume increases during pregnancy and rises to levels 40% to 45% above pre-pregnancy blood volume, so does the need for iron.
In contrast, iron deficiency during pregnancy poses a risk to both mother and baby. Symptoms such as fatigue, weakness and difficulty concentrating may affect the mother, while the baby may be at risk for low birth weight and premature birth. Severe iron deficiency can lead to anemia (a condition of decreased hemoglobin or red blood cells, resulting in poor oxygen supply), which affects a child's cognitive and behavioral development in the long term.
In this article, written with the help of ChatGPT, a variety of delicious foods rich in iron, which support not only the health of the mother, but also the optimal development of the fetus.
1. Lean red meat:
Lean cuts of red meat, such as beef and lamb, are excellent sources of iron, easily absorbed by the body. Of course, full cooking during pregnancy must be ensured.
Red meat dish, photo: Shimon Yaish
2. Poultry:
Turkey and chicken (in relatively meager quantities) provide a varied and iron-rich option for expectant mothers.
3. Eggs:
Scrambled eggs, boiled or in an omelet, are a delicious way to raise iron levels during pregnancy.
4. Fish:
Fatty fish, such as salmon and tuna, provide not only iron, but also omega-3 fatty acids, essential for the baby's brain development. Choose options that are low in mercury.
Both fish and hummus, photo: Etiel Zion
5. Internal meat parts:
Liver, heart and kidneys are rich in nutrients and are sources of iron that can bring variety to your iron intake.
6. Legumes:
Beans, lentils, and chickpeas are excellent plant-based sources of iron and also have the added benefit of fiber to relieve pregnancy discomfort.
7. Dark Green Leaves:
Spinach, Kale, and Swiss Chard are nutrient-dense leafy greens that contain a blend of iron, vitamins, and antioxidants.
8. Nuts:
Apricots, raisins and prunes provide iron, making them a nutritious sweet snack (when consumed in moderation).
Dried fruits, photo: Oren Ben Hakon
9. Tofu:
Tofu, a soy-based protein, is an ideal addition to the iron-rich diet for vegetarian and vegan mothers.
10. Dark chocolate:
In moderation, real dark chocolate, with at least 70% cocoa, contributes excellently to iron consumption.
Cooking tips and tricks
To maximize iron absorption from these foods, try:
Combine Vitamin C:
Combine iron-rich foods with vitamin-rich options for enhanced absorption. For example, combine lean beef with bell peppers, or enjoy iron-fortified cereal with berries.
Cook with cast iron:
Using cast iron cookware, especially for acidic dishes like tomato-based sauces, can inject extra iron into your meals. Yes, cooking in cast iron utensils adds significant amounts of iron to your food and your body.
Avoid iron blockers:
Avoid iron-blocking agents such as dairy, coffee and tea near iron-rich meals for optimal absorption.
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