6 min
Iron-rich diet and pregnancy: an essential association
In the wonderful world of nutrition, one element particularly shines: iron. It is an essential and valuable nutrient for health, especially when it comes to pregnancy. In this article, we will explore the benefits of iron during this special time in women's lives. We will dive into the iron-rich waters and discover delicious recipes to avoid any deficiency of this vital mineral.
Hold on tight, because we're going to journey through the benefits of iron-rich foods during pregnancy !
The power of iron during pregnancy
Iron plays a central role in the well-being of pregnant women. During this extraordinary period, its role is decisive in supporting the growth and development of the fetus. Indeed, iron plays a key role in the production of red blood cells, these precious oxygen transporters , essential to the vitality of the future mother and the good development of the unborn child. In addition, it contributes to strengthening the immune system, thus providing additional protection to the mother and her baby during this delicate period.
The specific iron requirements during pregnancy should not be underestimated ( ANSES recommends 16 mg/day for pregnant and lactating women). The mother-to-be's body is working hard to accommodate the baby's growth, so it is essential to meet this increased demand for iron.
A lack of iron during pregnancy can have harmful repercussions on the health of the mother and baby, we talk about it in more detail in this article to avoid iron deficiency in pregnant women.
To meet these specific needs, a varied and balanced diet proves to be the best ally: leafy green vegetables, lentils, chickpeas, but also red meats, offal… let’s look at this in more detail.
Iron-rich diet and pregnancy: our recipe suggestions!
You have understood: iron is an essential trace element, especially for pregnant women whose needs are much higher than average. But then, how to consume enough? Let's see it with two recipes to illustrate how to consume them.
Food rich in iron: quick and easy recipes
Here are two examples of quick and simple recipes to ensure a diet rich in iron during pregnancy.
1) Spinach Salad with Lentils and Sesame Seed Vinaigrette:
Ingredients :
• 2 handfuls of fresh spinach
• 1/2 cup cooked lentils
• 1/4 cup sesame seeds
• 2 tablespoons of olive oil
• 1 tablespoon of cider vinegar
• Salt and pepper (to taste)
Preparation :
1) Wash the spinach, then mix it in a large bowl with the lentils and sesame seeds.
2) In a small bowl, mix the olive oil, cider vinegar, salt and pepper to prepare the vinaigrette.
3) Pour the vinaigrette over the salad and toss gently to coat all the ingredients.
4) Serve chilled and enjoy this delicious iron-rich salad!
2) Lentil and spinach curry:
Ingredients :
• 200 g of cooked lentils
• 100 g of fresh spinach
• 1 finely chopped onion
• 2 cloves of crushed garlic
• 1 tablespoon of olive oil
• 1 tablespoon curry paste
• 400 ml of coconut milk
• Salt and pepper (to taste)
Preparation :
1) In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, sauté until golden and fragrant.
2) Add the curry paste and mix well.
3) Add the cooked lentils, fresh spinach and coconut milk. Leave to simmer over low heat for around ten minutes.
4) Season with salt and pepper to taste.
5. Serve hot with basmati rice for a balanced meal rich in iron.
Future vegan mothers, our tips for a diet rich in iron during your pregnancy:
Finally, here are some tips that will allow future vegetarian and vegan mothers to ensure high iron intake while respecting their diet.
✓ Opt for leafy green vegetables like spinach, kale and broccoli, which are rich in iron and easy to incorporate into dishes.
✓ Include legumes such as lentils, black beans and chickpeas regularly in your meals, as they are an important source of plant iron.
✓ Eat dried fruits such as dried apricots, prunes and figs, which provide an appreciable dose of iron.
✓ Choose whole grains and iron-fortified grain products, such as oatmeal and breakfast cereals.
✓ Include plant-based protein sources like tofu, tempeh and seitan, which also contain iron.
✓ Combine foods rich in vitamin C , such as citrus fruits, peppers and tomatoes, with foods rich in iron to improve its absorption.
✓ Conversely, avoid consuming tea, coffee and wine with meals, as they reduce iron absorption.
✓ Cook in cast iron pans, as they can increase the iron content of foods.
✓ Finally, consider iron supplementation : as needs are greatly increased during pregnancy, it may be difficult to meet your needs through food alone.
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Good contributions for a peaceful pregnancy
In conclusion, a diet rich in iron is essential during pregnancy , especially during the different trimesters of fetal development. The seafood, meats and plants mentioned above represent interesting sources to cover the iron needs which increase during this period.
Foods such as citrus fruits, fruits and vegetables, and legumes help prevent iron deficiency during pregnancy. It is also important to consider iron supplements and iron supplements when necessary, in accordance with medical recommendations.
By taking care to consume foods rich in iron and balancing her diet during pregnancy, the mother-to-be can ensure that she supports the formation of iron reserves necessary for herself and her developing baby. The essential association between pregnancy and a diet rich in iron contributes to the well-being and health of both the mother and the fetus, thus promoting a fulfilling and healthy pregnancy.
We hope that you are now ready to ensure a diet rich in iron throughout your pregnancy . As needs increase significantly during this delicate period, you need to be more vigilant about your diet, and in particular your iron intake. Other food supplements are also recommended during pregnancy : do not hesitate to find out beforehand to calmly prepare for this intense moment, and ensure optimal development for your child.
Lucas PINOS
Co-founder of NOVOMA
Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective, carefully chosen and 100% clean active ingredients, to best meet the body's needs.
