How To Increase Your Iron
With The Foods You Eat

Iron is needed for your body to make haemoglobin, which carries oxygen in your blood. In pregnancy, your haemoglobin
is naturally diluted and reduced in your blood because your blood has extra fluid in it. This is called hemodilution.
When there is less oxygen available to your muscles and cells, it makes us feel tired and weak.
 
Eating different types of iron rich food can help prevent iron deficiency anemia and can work to make you feel better
throughout your pregnancy. Your prenatal vitamins also contain iron, so taking these daily, if possible, is important in
pregnancy.


How Much Iron Do You Need?

When we are not pregnant, we need about 13 mg of iron a day. In pregnancy iron requirement increases and it is
recommended that you have between 30 and 100 mg of iron a day. The amount is dependent on your iron or haemoglobin
values at the beginning of your pregnancy and the increasing need for iron as pregnancy progresses. Many clients will
require added iron supplementation in the third trimester of pregnancy.


Iron Absorption 

Animal sources of iron such as meat are better absorbed that plant-based sources. Combining foods rich in Vitamin C
enhances the absorption of iron. Avoiding calcium when taking iron is important for absorption as well. 


Tips To Boost The Iron In Your Diet

      ● Dried peas, beans, and lentils – Add them to soups, baked beans and chili.
      ● Blackstrap Molasses - Add to baking, such as muffins, cookies, or in place of sugar.
      ● Eggs - Hard boiled eggs as a protein can also help with nausea.
      ● Raisins and other dried fruit on cereal or in baked goods
      ● Cream of Wheat cereal, oatmeal cereal, and whole grain cereals including Cheerios
      ● Dark leafy greens- spinach, kale, beets and their greens
      ● Meat --  Darker red meat has more iron (i.e. beef, duck, and lamb)
      ● Use a cast iron frying pan -- Cooking in one boosts iron in the food cooked in it.
      ● Try an “iron fish” -- This is an iron disk you place in any liquid you are cooking and iron will be absorbed into the liquid.


How Do I Know I Need An Iron Supplement?

Blood tests can determine your iron levels. This is done early in your pregnancy and before the third trimester. It may also
be offered if a client has symptoms of low iron. Signs and symptoms may include feeling extremely tired and weak,
​experiencing heart palpitations (a racing heart beat), and shortness of breath, headaches or feeling dizzy.