Are you getting enough iron, mama?
In pregnancy, our iron requirements increase 50%, so if we aren’t consuming enough iron-containing foods in our diet - which is 40% of us - we can quickly become deficient.
Iron in food can come in two forms – haem and non-haem iron. Haem iron is better absorbed by the body and less affected by other constituents in the diet than non-haem iron.
Haem iron can be found in red meat, organ meats (liver, kidney, hearts), poultry, pork, fish and eggs.
Food sources of non-haem iron include soybeans, tofu; lentils, chickpeas, black-eyed peas and beans; oats, quinoa, spelt, amaranth; seeds, such as pepitas, sesame seeds (and tahini), hemp seeds and flaxseeds; nuts, such as almonds, cashews, pine nuts, macadamia; leafy greens, such as spinach, kale, swiss chard, collard and beet greens; cocoa; dried fruit.
If you are unsure whether you are eating sufficient iron-containing foods to meet your and bubs needs, consider booking a Pregnancy Nutrition Consultation with dietitian Christina (@_cultivatenutrition_), for tailored, personalised advice.