Healthy Eating During Pregnancy: Iron

During the final six months of pregnancy, daily iron intake should be increased to 27mg to support an increase in red blood cells and fetal tissues. However, iron isn’t needed as much during the first three months, so if you are experiencing nausea and vomiting it is safe to stop supplementing during this time.

• Signs of deficiency

  • Extreme fatigue, weakness, pale skin. Chest pain or shortness of breath, headache. Cold hands and feet and brittle nails.

• Some iron rich foods include

  • Red meat, turkey, chicken and ham

  • Seafood such as mussels oysters or haddock, salmon, tuna and canned sardines

  • Beans and other legumes, tofu, pumpkin seeds and quinoa

  • Dark green leafy vegetables such as spinach, or broccoli, dried fruit such as raisins and apricots.

  • Dark chocolate!

Source: https://www.pregnancyinfo.ca/your-pregnancy/healthy-pregnancy/healthy-eating/