During pregnancy, mama isn’t only fuelling her own needs any longer, but baby’s too. Because baby requires a good dose of oxygen and blood for healthy development, it’s important that mom’s blood is iron-rich enough to support those needs.
Christal Sczebel, Edmonton-based Certified Nutritional Consultant and Food Blogger of Nutrition in the Kitch, explains the important of iron rich foods for pregnancy,
“Iron is critical for fetal development and adequate iron is key in helping to prevent premature birth and low birth weight. It’s important to note as well, that active women are at a higher risk of deficiency.”
Iron Rich Foods for Pregnancy
So, which foods are rich in iron and ideal for pregnancy?
Let’s dive in…
Meat & Poultry
Fish & Seafood
17. Pork Liver*
18. Lamb Kidney*
19. Beef Kidney*
*Pregnant women should limit the amount of liver they eat to 1 serving every two weeks.
20. Extra Firm Tofu
Beans and Legumes
21. Cannellini Beans
23. Black Beans
24. Baked Beans
25. Kidney Beans
27. Potatoes (Skin on)
28. Instant Oatmeal
29. Brown Rice
Nuts and Seeds
30. Pumpkin Seeds
31. Sunflower Seeds
32. Sesame Seeds
33. Hemp Hearts
39. Snow Peas
41. Leafy Greens like Kale and Spinach
44. Tomato Puree
45. Wheat Germ
47. Dark Chocolate
48. Dried Apricots
Iron-Rich Recipes for Pregnancy
No Bake Apricot Oat Protein Bars
Dried apricots, fibre, iron-rich oats, and our friend, dark chocolate, come together for this healthy snack that’s quick and easy to whip up.
Who knew iron could be so delicious? Grab the recipe from Cotter Crunch.
Black Bean Brownie Muffins
These delicious, chocolatey, rich treats are packed with black beans and dark chocolate, both of which pack a great iron rich punch!
Head on over to Ambitious Kitchen for this iron rich recipe for pregnancy.
Oatmeal Almond Butter Breakfast Cookies
Did you ever think upping your iron for pregnancy could taste so good?
These healthy breakfast cookies incorporate iron-rich baking ingredients including wheat germ, oats, and almond butter. Swap out the regular chocolate chips for dark chocolate chips that are at least 50-70% cocoa to up the ante.
Try this iron rich recipe for pregnancy over at Simply Recipes.
Edmonton Pregnancy Support
Pregnancy Care Centre offers education, counselling and support for women and their partners facing unplanned pregnancy in Edmonton, Alberta.