Iron-rich foods to eat during pregnancy

Iron needs nearly double during pregnancy — from 18mg to 27mg daily — because your body is producing significantly more red blood cells to carry oxygen to your baby. Iron-deficiency anemia is the most common nutritional deficiency in pregnancy and can contribute to fatigue, weakened immunity, and low birth weight. The best dietary sources are heme iron (found in red meat, chicken, and fish) which is absorbed most efficiently, and non-heme iron (found in lentils, spinach, fortified cereals, tofu, and pumpkin seeds).

Pair non-heme iron sources with vitamin C-rich foods like bell peppers, citrus, or strawberries to significantly boost absorption. Avoid consuming calcium-rich foods or coffee within an hour of iron-rich meals, as both inhibit absorption.