Manage iron-deficiency with a healthy diet

Mild iron-deficiency, or anaemia, in pregnancy is a relatively common condition as your blood volume increases by almost 50%. This means that more iron is needed to make extra haemoglobin to help transport oxygen around the body.

• Fatigue
• Weak nails
• Shortness of breath
• Pale pallor
• Weakness
• Light-headedness
• Cold hands and feet

Severe iron-deficiency or anemia in pregnancy is associated with:

• Premature labour
• Low birth weight
• Infant mortality.

However, the risk is very low in the UK as your iron levels are regularly checked at your antenatal appointments.

If you begin your pregnancy with low iron stores, then you need to focus on rebuilding them through your dietary choices in order to avoid supplementation. This is a slow process as our bodies can only absorb a small amount each day.

See the foundations of a healthy diet for you and your baby: micronutrients for more information.

Iron is required for your baby's brain development and building a healthy blood supply. You will be routinely screened for iron-deficiency anemia in pregnancy.

Did you know?

• Vitamin C helps to increase how much iron is absorbed by your body.
• Caffeinated drinks, calcium supplements and antacids block iron from being absorbed by your body.
• It is estimated that only 20% of the iron available in our food is actually absorbed into our body in a typical western diet. This highlights the need to plan your eating to ensure optimal iron absorption.

During pregnancy and breastfeeding you need 14.8 mg of iron daily.

Good sources of iron

Iron from red meat is more easily absorbed than iron from pulses and plants. Also, the darker the meat, the more iron it contains.

• Spinach (2.7mg per 100g)
• Grass-fed-beef (2mg per 100g)
• Eggs (0.6mg per large egg)
• Lentils (3.3mg per 100g)
• Dried apricots (2.7mg per 100g)

Information provided by specialist nutritional therapist: Rosie Letts Nutrition.

The information contained above is provided for information purposes only. The contents of this article are not intended to amount to advice, and you should not rely on any of the contents of this article. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this article. New Life Classes disclaims all liability and responsibility arising from any reliance placed on any of the contents of this article.