Iron needs increase in pregnancy to support a growing baby and to make up for blood loss during delivery-daily requirements increase to 27 mg daily.  We get iron from animal foods and plant based foods, with animal based foods having the most easily assimilated iron in the body. 

Symptoms of iron deficiency anemia can result in fatigue, headaches, dizziness and impaired immunity. 

Iron deficiency is quite common during pregnancy and your midwife or OB may put you on a prophylactic iron supplement toward the end of your pregnancy just to make sure you are not iron deficient.  While increasing some supplements during pregnancy is not a bad idea, iron does not pass through the system as easily and can build up in the body creating a toxic environment and can cause oxidation which is damaging to cells and tissues. 

To make sure you are getting enough iron, but not too much, first, ask your Dr. to check your iron levels before taking an extra iron supplement that you may not need.  To keep your iron levels at a healthy level,  you can boost your iron intake by eating the following foods packed with iron as well as cooking with a cast-iron skillet which leaches iron into the food (especially of an acidic base-think tomato sauce):

Plant based sources:

quinoa
lentils
pumpkin seeds
blackstrap molasses
spinach
kidney beans
soybeans
swiss chard
cashews
hazelnuts
barley
tofu

Animal sources:

shrimp
sirloin
turkey
light canned tuna (in light moderation in pregnancy)
chicken
pork loin


If you think you may have iron deficient anemia, consult your Dr. or midwife.