Recent reports have found iron deficiency during pregnancy may result in problems with language acquisition for the baby during early childhood. While most expecting women are given prenatal 
vitamins by their health care provider which provide some of their daily iron needs, many women are still iron deficient during pregnancy.
Iron is vital for healthy development for both mother and baby and its critical in the second and third trimesters where some physicians may even add an additional iron supplements for mothers who are deficient. Iron is an important component of the pregnancy diet, especially because rates of iron absorption are low and many women experience additional tummy upset from vitamins and iron supplements.
Although not vegetarian friendly, meat provides an excellent source of heme iron. Heme means it blood rich hence its blood building properties and is a type of iron only fround animal sources. Heme iron rich foods include:
- Beef
- Sardines
- Shrimp
- Clams
- Dark meat poultry
- Pork Note: be sure to cook all meats thoroughly before eating, well done is best for red meats. Poultry should be cooked to at least 165 degrees and pork to 170 degrees.
- Dried apricots
- Kale, collards, and mustard greens
- Potatoes with skin
- Legumes: green peas, chickpeas, and lentils
- Pumpkin seeds
- Blackstrap molasses
- Enriched breakfast cereals
Iron Helpers
Vitamin C helps increase iron absorption and acts as iron’s helper within the body. Try adding a glass of orange juice when taking your vitamins or add a side of a vitamin C rich food when eating iron foods like bell peppers, tomato, tomato juice, or fruit like strawberries, grapefruit or cantaloupe.
Iron Bullies
Some food can block iron absorption and act as iron bullies. These foods include red wine, coffee or tea, spinach, chard, rhubarb, soy products, whole grains, and bran.
Tags: maternal diet
