As a Nutritional Therapist about to embark on the fantastic adventure of ‘becoming a mum’, I took great pleasure in putting my knowledge, along with my body, to the ultimate test. Nearly nine months later, I am incredibly thankful for my nutritional training and amazed at how it has positively influenced both my pregnancy and my overall health.
A key factor to a healthy pregnancy, and one at which I needed to improve myself, is sufficient iron levels. Iron is a component of our blood responsible for carrying oxygen to all our cells. Without the correct supply of iron no cell can work to its true potential. Low iron can lead to anaemia which involves symptoms such as dizziness, fatigue, shortness of breath, pale skin and gums, brittle nails and hair, feelings of weakness and headaches. The RDA for iron in women aged 19-54 is 14mg/d. And to support a growing baby, this number jumps to 27mg/d during pregnancy.
Increase Iron-rich foods such as:
Green Lentils 100g = 4 ½ mg
Organic/Irish Lamb 100g = 2mg
Organic/Irish Beef 100g = 3mg
Butter Beans 200g = 3mg
Tahini 1tsp = 2mg
Raisins 1tbsp = 1mg
Molasses 1 tbsp = 1mg
Dried Apricots 3 = 1mg
Dried Prunes 3 = ½ mg
Tips to note:
Vary your iron rich foods from the list above and introduce more forms of Vitamin C (citrus fruits, peppers, leafy greens) which aid in iron absorption.
Don’t sip on tea while eating your iron rich meal, tannins in tea decrease proper absorption of iron.
Iron and calcium compete for absorption, which is particularly important during pregnancy. Try to eat your dairy rich foods separate from your iron rich foods.
Many things in life are out of our hands. But choosing to eat right for myself and for my growing baby is something I get to control. And I’ve enjoyed every moment of it!
This information has been brought to you by Nutritional Therapist and College of Naturopathic Medicine Graduate and Lecturer Lorraine Whelan, who specialises in hormonal health and weight management.
Vary your iron rich foods from the list above and introduce more forms of Vitamin C (citrus fruits, peppers, leafy greens) which aid in iron absorption.