Top 10 Iron Rich foods Every Pregnant Woman Needs

Iron is essential for metabolism, growth, optimal cell to cell communication, and the creation of hormones and connective tissue. Human life cannot continue without adequate iron, let alone support the development and maturation of a baby in the womb.

The following are excellent sources of iron that you will want to make a regular part of your eating routine.

1. Bison

  • 3 oz. of bison contains 2.71mg of iron this over a milligram more per 3 oz. than beef.
  • Grassfed bison is also a great sources of Omega-3 fatty acids, Conjugated Linoleic Acid (CLA), and protein.

2. Beef

3. Salmon

  • When eating salmon consume chlorella or cilantro to help bind mercury present in the fish.

4. Cooked Oysters

5. Sardines

6. Spinach, cooked swiss chard,  cooked turnip greens

7. Podded Peas

8. Dried apricots

  • Dried fruits have a higher concentration of sugar, be sure to eat them in moderation.

9. Cacao powder

  • When consuming cocoa be sure to get it from a trusted source as many bulk cacao companies sell cacao with high levels of heavy metals.

10. White Buttton Mushrooms

  • Always cook mushrooms.  Mushrooms in their raw form contain hydrazine and formaldehyde which are naturally occurring but toxic to humans. Thankfully, these compounds are very heat sensitive and easily eliminated with cooking.

Other considerations in helping you maximize your iron uptake:

  • Avoid drinking Tea and Coffee (even decaf) with meals as it can hinder iron absorption from the foods you are eating.
  • Add vitamin C rich foods like broccoli, sweet potatoes, citrus fruits, papaya, tomatoes to your meals to help increase iron absorption from the foods you are eating.
  • Cook your food on a cast-iron skillet.  Studies have shown that when food, especially acidic food (i.e. tomatoes) is cooked on cast iron that some of the iron transfers from the skillet to the food.  Also, cooking foods that have high water content along with being acidic increases iron uptake from the cast iron even more.

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