Diet for Anemia in Pregnancy
- Liver, kidney
- Dairy products Iron is absorbed much more readily from animal sources (heme iron) than from non-animal sources (non-heme iron).
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 cup
- 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 cup
- Clams, 4 large or 9 small
- Oysters, 6 medium
- Spinach, 1/2 cup cooked
- Fortified cereal, 1 cup
- Lean beef, pork or lamb
- Green vegetables, all kinds
- Soy bean flour
- Enriched pastas
- Unpolished rice
- Unrefined sugars, such as molasses
- Apples, pears, figs
- Black grapes, plums
- Carrots, radish
- Fenugreek seeds
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.
Latest Publications and Research on Diet for Anemia in PregnancyEffect of dietary iron on fetal growth in pregnant mice. - Published by PubMed
[Statement of the Polish Gynecological Society Expert Group on the use of iron preparations (Tardyferon, Tardyferon-Fol) in obstetrics and gynaecology]. - Published by PubMed
[Influence of dietary supplementation on newborn weight]. - Published by PubMed