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Iron is an important dietary mineral especially during pregnancy.
It is necessary for the formation of haemoglobin, the oxygen carrying
component of red blood cells, as well as for the production of energy.
When the haemoglobin is low, iron deficiency anemia may result producing
a constant feeling of tiredness and lethargy. The recommended daily
iron intake during pregnancy is 30 mg per day. This compares to
12 mg per day for non pregnant women and 15 mg per day for while
breast feeding.
Iron can be obtained from the following foods. Iron absorption
will be improved if a food containing vitamin C such as oranges,
capsicum, tomato is eaten at the same meal.
Iron from vegetable source:
| Food |
Quantity |
Iron |
Soybeans
|
½ cup |
1.5 mg |
| Baked Beans |
½ cup |
2.0 mg |
| Lentils |
½ cup |
2.0 mg |
| Lima Beans |
½ cup |
2.0 mg |
| Almonds |
½ cup |
1.2 mg |
| Wholegrain bread |
2 slices |
1.9 mg |
| Prunes |
6 |
1.5 mg |
| Broccoli |
½ cup |
1.4 mg |
| Rolled Oats |
1 cup |
1.4 mg |
| Spinach |
½ cup |
3.2 mg |
| Dried Apricots |
6 |
1.1 mg |
| Breakfast Cereals |
1 cup |
1.3 - 5.0 mg |
| Egg |
1 |
1.1 mg |
| Currents |
½ cup |
2.3 mg |
| Avocado |
1 |
2.1 mg |
| Soy milk |
1 cup |
1.4 mg |
Iron from meat source:
| Food |
Quantity |
Iron |
Kidney
|
35g |
4.9 mg |
| Beef |
75g |
3.8 mg |
| Lamb |
75g |
2.1 mg |
| Sardines |
4 |
2.1 mg |
| Chicken |
75g |
1.6 mg |
| Fish |
120g |
1.6 mg |
| Mussels |
½ cup |
3.5 mg |
| Oysters |
½ cup |
6.0 mg |
| Scallops |
½ cup |
6.0 mg |
Reference: Nutrition Almanac 4th Edition. 1996 G and J Kirschmann.
Publisher: McGraw-Hill
Only cooked seafood should be eaten during pregnancy due to the
slight risk of listeriosis.
This is not a complete list but only an example of the amount of
iron in a given quantity of food.
Article prepared by Akal Khalsa
Akal Khalsa is a Sydney based midwife and provides midwifery
services including: homebirths, pre-conception consultations, childbirth
preparation, nutritional advise and breastfeeding support.
For more information Contact Akal.
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