Safe and Good Iron Foods for Pregnancy

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When you are pregnant, you do not need to panic if you feel iron deficiency, because not only are you not alone. Mother and baby in the womb, the most vulnerable to this health condition. Iron deficiency during pregnancy can lead to anemia.

Good Iron Foods for Pregnancy

Then how to prevent anemia or meet the needs of iron during pregnancy? One effort to prevent anemia is to consume food sources that are high in iron. Some examples of foods with iron content below can be the solution.


Types of iron foods

Previously, you need to know the type of iron first. Iron has two types, namely:

  • Heme iron: This iron can be digested more quickly by the body and comes from foods such as meat, fish and animal protein
  • Non-heme iron: The body needs more time to process this type of iron before it can become a useful substance for the body. You can get this iron from foods such as whole grains, nuts, vegetables, and fruits.


Iron foods when you are pregnant

Some health institutions emphasize that during pregnancy you need to eat a balanced diet and pay attention to the daily needs of certain nutrients. Iron and folate are examples of important nutrients during pregnancy.

Heme Iron

The following foods with iron content that are recommended for consumption during pregnancy that can be considered to supplement the diet during pregnancy:

Lean meat

Red meat is the best source because it contains heme iron-type iron during pregnancy. One 3-ounce portion of sirloin meat contains 1.5 milligrams of iron.

However, make sure the meat is cooked until cooked. Because if it’s still raw, you will increase the risk of bacterial contamination.

Chicken meat

8 ounces of chicken meat contains 1.5 mg of iron. But just like meat, you need to cook it until it’s completely cooked. As a guide, cooking meat and chicken should be at a temperature of 73.8 degrees Celsius.

Salmon Meat

Every 200 grams of fresh salmon meat contains at least 1.6 mg of iron. Not only is it rich in iron for pregnancy, but salmon is also rich in omega-3 fatty acids and has lower levels of mercury than other types of fish. Still need to be considered the level of maturity when processing salmon like the two previous foods.

Try to consume 2 to 3 servings of fish a week to increase iron intake during pregnancy. Other types of fish or seafood that are safe for pregnancy are shrimp, shellfish, sardines, and several other types of fish.


Non-heme iron

Iron-rich foods that must be consumed during pregnancy above are sources of heme iron. Foods that contain non-heme iron tend to be more difficult to be absorbed by the body, so the recommended consumption of non-heme iron is more, which is 1.8 times higher than heme iron. Examples are as follows;


Food source of iron during pregnancy is rich in fiber and vegetable protein. You can prepare nuts as a complement to the diet such as salads and can also be used as a healthy snack.

For example, 200 grams of soybeans contain iron up to 8.8 mg or 49% of the daily recommendation.


Spinach is not only rich in iron, but also antioxidants and vitamins. One cup of spinach contains 6.4 mg of iron. Spinach is easy to process. One example you can make smoothies that are sweet but still healthy.


Broccoli is very useful because it is a good source of iron during pregnancy. Every 200 grams of broccoli contains 1 mg of non-heme iron. Moreover, broccoli contains vitamin C which helps the body more easily absorb iron.

When consuming broccoli, you get two benefits at once, namely to treat and prevent anemia due to iron deficiency.

For those who only consume plant-based foods (vegan or vegetarian), you can increase your iron intake by combining various types of vegetable food sources.

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