Eating for Two: Part 4 – The Gift of Iron

The Gift of Iron

Iron needs really ramp up when you're pregnant. Both you and your baby need iron to create red blood cells. Your blood volume actually goes up by a third during pregnancy. Babies have to build their entire blood supply from scratch, and that building material includes iron. Plus, iron is a key component for muscles and many enzymes that keep your body running smoothly.

You can find iron naturally in lots of foods. Great sources include organic fruits and veggies like raisins, apricots, prunes (and their juice), spinach, kale, and other leafy greens. Legumes like dried beans, soybeans, peas, and lentils, along with grains like oatmeal, are also fantastic sources. For even richer iron content, think about meat, fish, poultry, and eggs. Liver is at the top of the list. It's clear that pregnant women are meant to eat more of some of these foods, and iron is a big reason why, though there might be other undiscovered benefits. Maybe it's why some women dream of juicy cheeseburgers with apricots!

Being a smart meal planner and using the right cookware can boost your iron intake. Pairing foods high in vitamin C (like orange juice) with iron-rich foods helps your body absorb and use that iron more effectively. Cooking with cast iron pans can even add a little extra iron to your meals.

Many foods, especially cereals, are now fortified with iron. While the iron in these is often not absorbed as well, manufacturers add enough to compensate. On top of that, prenatal vitamins typically contain a good amount of iron.

Pregnant women generally need around 27 mg of iron daily to support themselves and their babies. A healthy baby born full-term will have about 500 mg of iron stored in their body, all thanks to their parents.