Fruits Vitamin B12
is exclusively present in foods of animal origin-
Dairy products Iron
is absorbed much more readily from animal sources (heme iron)
than from non-animal sources (non-heme iron).
One serving of red meat in a day
will raise the hemoglobin levels very rapidly. Liver is best avoided during pregnancy
because it contains unsafe amounts of vitamin A, which can cause birth defects.
One serving per week is safe.
The recommended dietary allowance (RDA) of iron during pregnancy is 30 mgs. Here are some foods rich in iron. Foods that provide 0.5-1.5mgs of iron-
Chicken, 3 ounces
Green peas, 1/2 cup
Tomato juice, 6 ounces
Broccoli, 1/2 cup
Brussels sprouts, 1/2 cup cooked
Whole wheat bread, 1 slice
Dried apricots, 5 halves
Raspberries, 1 cup
Strawberries, 1 cupFoods that provide 1.6-3mgs of iron-
Sirloin steak, 3 ounces
Roast beef, 3 ounces
Lean hamburger, 3 ounces
Baked potato with skin
Kidney beans, 1/2 cup cooked
Lima beans, 1/2 cup cooked
Navy beans, 1/2 cup cooked
Oatmeal, 1 cup cooked
Raisins, 1/2 cupFoods that provide 3-12mgs of iron-
Clams, 4 large or 9 small
Oysters, 6 medium
Spinach, 1/2 cup cooked
Fortified cereal, 1 cupAdditional sources of iron-
Lean beef, pork or lamb
Green vegetables, all kinds
Soy bean flour
Unrefined sugars, such as molasses
Apples, pears, figs
Black grapes, plums
Fenugreek seedsBeetroot consumed in any form is an excellent source of iron. Beetroot juice and apple juice can be consumed together to make it palatable.
Dried potato peels can be fried or toasted to make a snack.
Eating ripe bananas mixed with honey twice daily are believed to increase the levels of hemoglobin. Herbal sources of iron- Amaranth greens, Dandelion root
The body must receive a combination of at least five to seven of these edibles every single day, in order to boost the count.
It is preferable to have most of the listed components (except meat) raw.
Cooking may destroy iron content by as much as half.
Cooking with cast iron pots can add 50-80% more iron to the food.
Tea, coffee, cigarettes, alcohol inhibit the absorption of iron. So it is best to avoid them and instead have herbal tea, fresh fruit/vegetable juices or water.