Iron is a necessary mineral for the body, and more than ever at the time of pregnancy, during these 9 months, the needs are increased significantly. Yes but here it is, the body unfortunately cannot manufacture it. To meet your baby’s needs, it is therefore essential to consume foods rich in iron.

Iron, essential for mom and baby

Iron, a mineral essential for the proper functioning of the body, allows red blood cells to capture oxygen in the lungs to transport it throughout the body.

During pregnancy, it is more necessary than ever to:

• For you: During pregnancy, your body works very intensely and certain organs – the uterus and kidneys in particular – work at full power. To allow this intense activity, your blood volume must be significantly increased. Your body therefore needs more iron.
• For your baby: By capturing oxygen, iron helps oxygenate the fetus via the placenta throughout pregnancy. It thus ensures the good development of the baby.

Significantly increased needs

During the 1st trimester, the need for iron does not really increase. But thereafter, the requirements increase considerably until reaching 30 mg per day. At the same time, the intestinal absorption capacities are increased and constitute a physiological response to the decrease in maternal reserves. This adaptation makes it possible to cope with the increased needs during the second and third trimesters of pregnancy.

It is estimated that over the 9 months of pregnancy, a pregnant woman needs about 1 mg of iron. Of this total, about 000 mg is for training the baby and increasing the mother’s blood volume. The remaining 800 mg is a reserve.

Lack of iron is common in women due to menstruation which induces significant blood loss.

If during pregnancy the iron requirements are not met, the body must obtain its supplies from reserves, located mainly in the liver. This lack of iron causes anemia which is observed in 20% of pregnant women. It results in great fatigue and exacerbated shortness of breath on exertion. For the baby, iron deficiency can cause premature birth or hypotrophy (small baby).

Anemia during pregnancy is favored by multiple pregnancies (twins or triplets), repeat pregnancies, urinary tract infections and certain medications.

To avoid any risk, a simple blood test is performed at the beginning of pregnancy to assess the level of the mother’s iron reserves. This blood dosage also makes it possible to avoid any unnecessary supplementation. Iron is indeed a powerful anti-oxidant and an overdose affects the tissues. In case of deficiency, iron supplementation will be prescribed by the gynecologist, often from the fifth month of pregnancy.

Since the human body is not able to make iron, the only way to meet the increased needs during pregnancy is to get enough iron through the diet.

In the Western diet, meat, fish, grains and fruits are the main sources with an average intake of 10 to 15 mg.

If the iron contained in animal tissues (heme iron) is relatively well absorbed (25 to 35%), that of plant origin (non-heme iron) is less well absorbed by the body (between 1 and 5% only). Foods of animal origin are therefore to be preferred when you want to replenish your iron.

Foods of animal origin that contain the most:

• Offal: black pudding, kidneys and heart in particular. The liver, on the other hand, should be avoided during pregnancy (Vitamin A).
• Red meats: beef, veal, lamb and game
• Poultry: chicken, turkey and in particular the parts with the most blood supply such as the thighs
• Fish and seafood: sardines, herring or grilled mackerel, clams, periwinkles, mussels and cooked oysters.

Among the foods of plant origin:

• The green vegetables : nettle, parsley, spinach, watercress
• The seaweeds : like sea lettuce and spirulina
• Legumes : red and white beans, chickpeas, split peas and lentils
• Oleaginous fruits (almond, hazelnut, walnut, pistachio), sesame, including in paste form and dried apricots and dried figs
• Grain products and müesli, especially with millet and oat flakes
• Condiments and spices : some are full of iron such as thyme, cumin, curry and ginger
• Dark chocolate (70-80% cocoa)

Recommendations: To properly absorb iron from food, vitamin C is essential. Be sure to consume vegetables and / or fresh fruits at each meal and in particular, tomatoes, peppers, broccoli, oranges and other citrus fruits.

In addition, caffeine and theine decrease the absorption of iron. These drinks should therefore be consumed at a distance from meals and in a moderate fashion. We advise not to exceed 3 cups per day.

Breakfast

• Hot drink: infusion, decaffeinated coffee or decaffeinated tea. (For classic versions of coffee and tea, it is better to take meals away)
• Flaky muesli (oats and millet) with dried fruits and almonds
• Cow, sheep or goat yogurt
• 2 dried apricots and 2 dried figs

Lunch

• Salad with three peppers (green, yellow, red)
• Dressing containing 1 tbsp. at s. of a mixture of olive oil and oil rich in omega-3 (perilla, camellia, nigella, hemp, walnuts, rapeseed, soybean), optional: mustard)
• Black pudding well done at thyme
• Baked apples
• Lentils au curry
• 3 clementines
• 10 almonds

Dinner

• Salad chickpeas, sardines (roasted or canned), green beans, tomato, cumin, olive oil and lemon
• Cow, sheep or goat yogurt with lemon
• Wheat, oat or rice bran (preferably organic) (2 tbsp.)
• Sorbet (2 scoops) or whole seasonal fruit

Note: in fat, foods rich in iron or which promote its assimilation.