Iron, Calcium, and Vitamin C are three of the most important nutrients needed during pregnancy.
“During pregnancy a woman’s daily requirement for iron doubles, from 15 to 30 milligrams — and no wonder: Iron is a major component of hemoglobin, which carries oxygen throughout the body and to the placenta. It also enables both mother and fetus to form new red blood cells. Getting enough iron becomes especially important in the second and third trimesters, when maternal blood volume increases and the fetus begins to store the mineral for the first few months after birth.
A shortage of iron can leave an expectant mom tired, pale, and infection-prone. If you have a deficiency, your doctor may prescribe an iron supplement in addition to your prenatal vitamin. However, you should still aim to eat at least four or five servings of iron-rich foods each day. For an extra boost, preparing foods in cast-iron cookware can increase their iron content. You can also enhance your body’s absorption of iron by pairing foods containing iron with a source of vitamin C (a snack of raisins and orange juice, a tomato-and-ground beef pasta sauce), and combining meat sources of iron with nonmeat sources (as in beef-and-bean chili). Because the tannin in tea and the polyphenols in coffee can interfere with iron absorption, avoid drinking them with meals.” http://www.parenting.com/article/iron-clad-nutrition-21354364
Calcium, as we all know, is important for our bones and teeth. Generally, our baby will take from us what they need, but if our diet lacks calcium while pregnant, it will affect our bone health and teeth. This is one reason that it’s more common for women to get cavities/caries during pregnancy than at other times. During pregnancy, it’s especially important for us to be aware of our diet. Any nutritional deficiencies we have may be passed to our babies, and we all want to give our babies the best start in life.
*In general, you should consume iron-rich foods with vitamin C foods for maximum absorption, and iron and calcium supplements should be taken at least 2 hours apart.
Iron-rich Foods:
Red Meat
Liver
Egg yolks
Dark, leafy greens (http://healthyeating.sfgate.com/list-dark-green-leafy-vegetables-1647.html)
Beans, lentils, chickpeas/garbanzo beans
Dried Fruit (prunes, raisins, dates)
Mollusks (oysters, clams, scallops)
Turkey or Chicken giblets
Artichokes
Vitamin C-rich Foods:
Yellow Bell Peppers
Citrus Fruits
Berries
Guava
Kiwi
Dark, leafy greens
Broccoli
Tomatoes
Peas
Papaya
Calcium-Rich Foods:
Milk
Cheese
Yogurt
Laban (cultured buttermilk)
canned fish with bones
dark, leafy greens
broccoli
sesame seeds
Almonds
Chinese Cabbage
Okra
Green Beans
