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Eating Right While Pregnant
Edited by Tracy C. Shuman, MD
What are good sources of iron?
  • Meat and Seafood: Lean beef, chicken, clams, crab, egg yolk, fish, lamb, liver, oysters, pork, sardines, shrimp, turkey and veal.
  • Vegetables: Black-eyed peas, broccoli, brussels sprouts, collard and turnip greens, lima beans, sweet potatoes, and spinach.
  • Legumes: Dry beans and peas, lentils, and soybeans.
  • All berries, apricots, dried fruits, including prunes, raisins and apricots, grapes, grapefruit, oranges, plums, prune juice, and watermelon.
  • Breads and Cereals: Enriched rice and pasta, soft pretzel, and whole grain and enriched or fortified breads and cereals.
  • Other foods: Molasses, peanuts, pine nuts, pumpkin or squash seeds.
  • Vitamin C helps your body use iron. It is important to include sources of vitamin C along with foods containing iron and iron supplements.
  • Caffeine can inhibit the absorption of iron. Try to consume iron supplements and foods high in iron at least one to three hours before or after drinking or eating foods containing caffeine.
  • Iron is lost in cooking some foods. To retain iron, cook foods in a minimal amount of water and for the shortest possible time. Also, cooking in cast iron pots can add iron to foods.
  • Constipation is a common side effect of taking iron supplements. To help relieve constipation, slowly increase the fiber in your diet by including whole grain breads, cereals, fruits and vegetables. Drinking at least eight cups of fluids daily and increasing moderate exercise, as recommended by your doctor, can also help you avoid constipation.

WebMD Medical Reference provided in collaboration with the Cleveland Clinic on November 1, 2005

SOURCE: The National Women's Health Information Center. Reviewed by the Cleveland Clinic Birthing Services and the Department of Obstetrics and Gynecology. Portions © The Cleveland Clinic 2000-2002.

© 2008 WebMD, LLC. All rights reserved.

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