7 iron-rich foods pregnant women should eat

According to doctor Nguyen Thi Dieu Hien, Department of Nutrition and Dietetics, Tam Anh General Hospital, Ho Chi Minh City, anemia is common in pregnant women because the body does not meet the iron content necessary for the body to produce hemoglobin – an important component of red blood cells responsible for transporting oxygen.

Iron deficiency is often difficult to detect in the early stages. If not detected and treated promptly, pregnant mothers become tired, lose control of pregnancy weight, and increase the risk of premature birth and low birth weight babies. Pregnant women need to build a rich nutritional diet, focusing on foods rich in iron and nutrients that support the hematopoietic process.

Red meat

Beef, pork, lamb, goat meat… are rich in heme iron, which is many times easier to absorb than non-heme iron of plant origin. This food source also contains high quality protein, vitamin B12, zinc and choline that participate in the production of red blood cells, blood formation, and support healthy fetal development. Prioritize lean meat, be sure to cook it well so the meat is not contaminated.

Sea fish

Sea fish, especially salmon, supplement iron, rich in omega-3, vitamin B12, vitamin B3 (niacin), and selenium. These nutrients contribute to the production of new blood cells, supporting the development of the brain, vision and comprehensive nervous system in the fetus. Pregnant mothers should eat fish 2-3 times per week, do not eat raw or undercooked fish salad.

Chicken eggs

Egg yolks contain iron, calcium, protein, phosphorus, omega-3, vitamins… Every week pregnant mothers should eat 3-4 eggs to nourish the body, prevent anemia, iron deficiency during pregnancy and nourish the healthy development of the fetus. Prioritize boiled eggs or cook them with porridge to optimize mineral absorption.

Bean

Soybeans, red beans, black beans, lentils… provide a lot of non-heme iron to help create blood. They are also rich in protein, omega-3, vitamins, fiber and minerals that can maintain the overall health of pregnant women and develop the brain of the fetus. To increase the ability to absorb iron from plants, doctors recommend combining beans and seeds with fruits rich in vitamin C such as oranges, tangerines, guava or kiwi.

Animal organs

Liver, heart and some animal organs contain a lot of iron, supporting the production of red blood cells, thereby preventing anemia. This is also a food group rich in vitamin A in the form of retinol and cholesterol. Pregnant mothers should only eat it about 2 times per week, 100g per meal. Prioritize choosing organ sources that ensure food safety and hygiene, and carefully process them before use to protect the health of the digestive system.

Dark green leafy vegetables

Amaranth, spinach, spinach or broccoli are rich in iron, folic acid and vitamin C. When combined together, they promote the body’s iron absorption efficiency, thereby reducing anemia. Fiber from vegetables supports good digestion, reduces symptoms of bloating, constipation, body heat… during pregnancy. To preserve all the nutrients, you should prioritize boiling or stir-frying quickly.

Fruit

Prunes, raisins, dates or figs provide natural iron, which can prevent anemia. Adding fruits rich in vitamin C such as oranges, tangerines, guava, mango, kiwi, strawberries… helps the body absorb and store iron effectively, thereby creating a favorable environment for red blood cells to transport nutrients throughout the body.

Pregnant mothers need to have regular prenatal checkups and follow the doctor’s instructions on using iron tablets or necessary nutrients during pregnancy. In case there is a risk of anemia or micronutrient deficiency is suspected, the doctor may prescribe additional hematology and micronutrient tests to evaluate nutritional status, from which to develop a suitable diet.