The importance of iron during pregnancy

Table of contents:

The importance of iron during pregnancy
The importance of iron during pregnancy

At your first pregnancy follow-up meeting, your doctor will probably talk to you about taking a food supplement or even iron tablets. Because it matters!


It is much he althier for your body to get its sources of iron from your diet and you avoid constipation ! Why is iron so important during pregnancy? Which foods are higher in iron?


Iron is used to make hemoglobin, a constituent of blood responsible for distributing oxygen throughout the body. If the blood lacks red blood cells (hemodilution), it will therefore be less rich in iron, less rich in oxygen and, of course, less rich in hemoglobin. This is called anemia.


anemia results in general fatigue, paleness, and loss of appetite and weight. It usually affects mood leading to irritability and lack of interest in the outside world.

Because of menstrual losses, women need more iron than men and are more likely to suffer from anemia.


During pregnancy, the increase in plasmablood (blood fluid) causes a normal drop in hemoglobin levels. This decrease begins after the 8th week of pregnancy and stabilizes between the 16th and 22nd week. A pregnant woman should have a hemoglobin level above 115 g/L around the 22nd week. A level below 100 g/L means anemia. The higher the hemoglobin level, the he althier the woman feels after childbirth.

Recommended dose

  • Adult female: 14 mg/day
  • Pregnancy and lactation: 30 mg/day

Iron in the diet

Cereals (100 g or 1/2 cup portion)

Soybeans 11.8mg
Full Millet 6, 8mg
Full Bulgur 6, 8mg
Carob 6mg
Sound (Allbran) 6mg
Whole grain oats (flour or flake) 4.6mg
Barley 3mg
Whole Buckwheat 3, 1mg
Whole wheat (flake or flour) 3, 1mg
Brown rice 1.6mg
White rice 0.4mg

Meat and poultry (3 ounce serving)

Attention! The liver being a natural filter, it can contain undesirable elementsdepending on the diet of the animal from which it comes; to consume with moderation. Organic liver is a better choice.

Horse is also a very iron-rich meat. It is possible to obtain horse in the form of sausages, steak or even in the form of minced meat.

Pork Liver 18mg
Calf Liver 13mg
Chicken Liver 9mg
Beef liver 7.5mg
Beef kidneys 7mg
Beef 2.5mg
Ham 2, 2mg
Chicken 1.4mg

Fish (½ cup portion)

It is recommended to eat fish at least once a week. In addition to being nutritious for you, it contains plenty of omega 3 for your baby's brain development.

Pay attention to the size of the fish you choose, because the larger it is, the more likely it is to contain mercury.



Clam 7mg
Scallops 6mg
Trout 4.7mg
Sardines 2.9mg
Thon 1.3mg
Oysters 5.5mg
Eggs 3mg

Legumes (50 g or 1 cup serving)

Everyone should eat at least 5 servings of legumes per week.

Lima Beans 5.9mg
Soybeans 4, 2mg
Chickpeas 3.5mg
Full Lenses 3, 4mg

Vegetables (100 g or 1 cup serving)

Spinach 6, 8mg
Swiss Chard 4, 2mg
Canned Sauerkraut 3.7mg
Beet 3, 3mg

3, 2mg

Beet leaves 2.9mg
Green Peas 2.7mg

Be careful, the iron in spinach does not assimilate well.

Beet leaf is great to eat and very rich in iron.

Parsley helps unclog the breasts while breastfeeding. Also, a pregnant woman should put parsley everywhere! She can use it driedor cool since iron does not evaporate.

Fruit (100 g or 1 cup serving)

Dried Apricots 6, 4mg
Dates 2, 2mg
Dried Peaches 6.9mg
Prune juice 3, 2mg
Prunes 2.5mg
Raisins 3.6mg

It is better to choose organic dried fruits because they are much lower in fat.

Seeds and nuts (125 mg or ½ cup serving)

Pumpkin Seeds

Sunflower seeds 5, 1mg
Cashews 2.8mg
Sesame seeds 6, 2mg
Almonds 2.7mg
Brazil Nuts 2.5mg

Seaweed and others (100 mg or 1 cup serving)

Seaweed is an EXCELLENT source of iron. You can mix it in your menus, but also replace your table s alt with Algosel. In addition, algae nourish the thyroid gland. Please note… if you are taking medication for your thyroid gland, you should avoid consuming seaweed.

Kelp 100mg
Walkame 13mg
Arame 12mg
Agar agar 5mg
Hijiki 29mg
Nori (suchi) 12mg

6, 3mg

Ginger 14mg

To successfully take your iron ration…

  • Eat once a week one of the foods very rich in iron (more than 7 mg)
  • Eat each meal with a vegetable or fruit rich in vitamin C, essential for the absorption of iron. (Orange, Tomato, Lemon)
  • Always keep a small bag of dried fruits, nuts and seeds on hand for snacking
  • Replace part of the sugar required in recipes with blackstrap molasses (at least half and half)
  • Use prune juice often in juice blends (½ prune juice + ½ apple or orange juice)
  • Sprinkle wheat germ on desserts
  • Sprinkle parsley over meats and vegetables
  • Avoid tea, as it decreases the percentage of iron absorbed. Replace with raspberry herbal tea.
  • If you want to take a supplement, check that this supplement is made of "iron citrate" or "iron pepsionate", iron which are much more easily assimilated.

Popular topic

Interesting articles
Buy local
Read more

Buy local

Presented by Cascades Fluff & Tuff® If there's one thing we've learned over the past year, it's the importance of local consumption. Summer is well established and it's the perfect time to stock up on local products

Tips to make them play outside
Read more

Tips to make them play outside

It's sunny and warm, but despite everything, some children still refuse to go outside to play. Here are some tips to get them outside for more than a few minutes

Ideas for celebrating Valentine's Day at home
Read more

Ideas for celebrating Valentine's Day at home

Dining out is a Valentine's Day classic. However, for people still living in the red zone, this option is not possible. Here are some ideas to spice up your evening at home