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When it comes to diet during pregnancy, the list of foods to avoid can seem endless. But the list of foods you should eat is as significant. Not only are you giving nutrition to your kid during their extended stay in your womb, but your body is also working overtime to support all of the changes that occur during pregnancy. While eating for two does not need you to consume twice as many calories as you did before pregnancy, you will need to boost your intake of certain minerals and vitamins. Iron is a crucial element to supplement during pregnancy.
Your body does not produce iron on its own. Iron can only be gained through food or supplementation. That is why, especially during pregnancy, increasing your intake of iron-rich foods can be beneficial. Continue reading to learn more about iron and pregnancy, as well as iron-rich foods to add to your shopping list.
1. Chicken
Each 8-ounce dish of chicken includes 1.5 mg of iron. It's fine to eat chicken during pregnancy, but make sure it's fully cooked at 165°F (73.8°C) to avoid ingesting hazardous bacteria like Listeria.
2. Salmon
The iron content of salmon is relatively high — 1.6 mg per half-pound fillet of wild-caught Atlantic salmon. Salmon is safe to eat while pregnant if thoroughly cooked to an internal temperature of 145°F (62.8°C).
Salmon is high in omega-3 fatty acids and other nutrients that may aid in a healthy pregnancy, in addition to heme iron. Salmon is also lower in mercury than some other forms of fish, such as tuna and swordfish, making it a better choice for pregnant women. Increase your iron and protein intake by eating two or three servings of fish every week.
3. Beans And Lentils
Beans and lentils are high in fibre and protein, and their iron level is unrivalled. A cup of cooked lentils provides 6.6 mg of iron per day. White kidney beans have the same amount per cup, drained and cooked. If you want to start introducing lentils and beans into your diet, make them in bulk and sprinkle some in salads or heat up a few handfuls as a side dish at supper.
4. Broccoli
Broccoli is a classic kid favourite, but this simple vegetable also contains many elements that are useful during pregnancy. This cruciferous vegetable has slightly more than 1 mg of iron per cup. As an added advantage, broccoli is high in vitamin C, which aids iron absorption. Broccoli is also high in fibre and minerals. Because pregnancy can slow down your digestive system (hello, bloating and constipation), including high-fibre foods in your diet can help alleviate these unpleasant symptoms. Try roasting it with olive oil and sea salt by the head, or cook some broccoli and keep it on hand for a snack.
5. Spinach And Kale
Spinach and kale include antioxidants, vitamins, and iron. One cup of cooked kale provides 1 mg of iron, while one cup of spinach contains 6.4 mg. These greens are extremely adaptable. Toss some in with your salad, add some to an omelette, or simply sauté some in a pot. You may also add them to a smoothie for a sweet and nutritional treat.
