Proper nutrition is crucial at every stage of life, including during pregnancy and lactation.
What is Iron?
Iron is a trace element that our body requires in small amounts and must be obtained
through our diet. Iron binds to two essential proteins, hemoglobin, and myoglobin, which transport oxygen to tissues and store it in muscles. Iron also accumulates in specific organs, such as the liver, bone marrow, and spleen, where it remains available when needed, such as in bleeding.
Iron Requirements During Pregnancy and Lactation
Iron requirements vary based on age, sex, pregnancy, and lactation. Pregnant and breastfeeding women require more iron than non-pregnant women. During gestation, the requirement increases to 30 milligrams per day compared to the 18 milligrams needed for non-pregnant women, particularly if they are breastfeeding.
Iron-Rich Foods
Iron is present in foods of both animal and plant origin.
Foods of animal origin that are rich in iron include:
- Meat
- Fish
- Liver and other offal
- Egg yolk
Foods of plant origin that contain iron include:
- Legumes
- Green leafy vegetables
- Dried fruits
- Cocoa
Our bodies absorb iron from animal-based foods more easily than from plant-based foods. Vegetables contain anti-nutritional complexes, such as phytic and oxalic acids, which hinder complete absorption. Citric acid and vitamin C aid in iron absorption; therefore, adding lemon to meat or fish can be helpful.
Do You Need Iron Supplements During Pregnancy?
A healthy, varied, and balanced diet can provide enough nutrients for the mother and her baby without needing iron supplements unless otherwise indicated by a doctor.
For women who follow a vegetarian or vegan diet, it is recommended to seek advice from their doctor or gynecologist to ensure that the baby’s health is protected while respecting their dietary choices.
